Strength:

Find your 5RM Back Squat in 12 minutes

WOD: For Time

36 Double Under

21 Kettlebell Swing (55/35)

18 Push Jerk (50/35)

30 Double Under

18 Kettlebell Swing (55/35)

15 Push Jerk (50/35)

24 Double Under

15 Kettlebell Swing (55/35)

12 Push Jerk (50/35)

18 Double Under

12 Kettlebell Swing (55/35)

9   Push Jerk (50/35)

Strength/Conditioning:

Every 1.30 min. for 8 Rounds

5 Deadlift + 7 Bar over Burpees

WOD: 3 Rounds for Time

30 Push-up

300m Run

30 Power Clean (50/35)

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

Strength:

EMOM 8 Min.

4 Power Snatch

rest 2 minutes

EMOM 8 Min.

4 Clean&Jerk

WOD: AMRAP 12 Min.

8 Wall Ball (9/6)

8 Medicine Ball Clean (9/6)

Strength:

EMOM 7 Min.

3 Front Squat 

(3 seconds pause at the bottom)

EMOM 7 Min.

3 Front Squat

WOD: AMRAP 15 Min.

10 Pull-up

10 Push Press (42.5/30)

10 Sumo Deadlift High Pull

10 Toes to Bar

Strength:

in 12 minutes up to heavy 5 reps Deadlift

WOD: 4 Rounds for time

20 cal. Row

15 Push Jerk (50/35)

20 Kettlebell Swing (55/35)

CORE: 3 Rounds

15 V-up

30 Kettlebell russian twist

Strength:EMOM 10 Min.

3 Back Squat

(climbing)

WOD: AMRAP 12 Min.

12 Box Jump (24/20)

12 Wall Ball (9/6)

12 Hand release push-up

CORE: 4 Rounds

60 seconds plank

30 seconds rest

Strength: EMOM 14 Min.

Odd:  7 Power Clean

Even: 7 Push Press

(across)

WOD: For Time

9 Thruster (42.5/30)

9 Pull-up

200m Run

15 Thruster (42.5/30)

15 Pull-up

200m Run

21 Thruster (42.5/30)

21 Pull-up

400m Run

15 Thruster (42.5/30)

15 Pull-up

200m Run

9 Thruster (42.5/30)

9 Pull-up

200m Run