Strength/Conditioning.

Every 1.30 min for 8 rounds

5 Power Snatch + 20 Double Under (40 Single Under)

WOD: 5 Rounds for time

12 Power Clean (50/35)

100 Run

18 Wall Ball (9/6)

100m Medicine Ball Carry (9/6)

WOD:

AMRAP 8 Min.

8   Push-up

12 Sit-up

rest 2 minutes

AMRAP 8 Min.

8 Toes to Bar

12 Box Jump (24/20)

rest 2 minutes

AMRAP 8 Min.

8   Hand release push-up

12 steps Lunge

Strength:

Every 1.30 min. for 7 rounds

4 Strict Press

12 Kettlebell Swing

WOD: For Time

21-18-15-12-9-6-3 reps of

Back Squat (60/40)

Pull-up

(no racks)

Strength:

Every two minutes for 8 rounds one set of ''DT'':

12 Deadlift

9 Hang Power Clean

6 Push Jerk

(Rx=70kg, scale as needed)

WOD: AMRAP 12 Min.

5 Power Snatch (50/35)

10 Bar over Burpee

15 Double Under

Core: AMRAP 6 Min.

10 V-up

10 Knees to elbow

WOD:

EMOM 25 Min.

Min 1: Max rep pull-up

Min 2: Max rep double/single under (no side jumps!)

Min 3: Max rep knees to elbow

Min 4: Max m run

Min 5: rest!

CORE: 4 Rounds

1 minute Plank

30 Kettlebell Russian Twist

Strength:

EMOM 10 Min.

1 Strict Press + 3 Push Press

Conditioning:

Row 800m

rest 2 minutes

Row 800m

WOD: For Time

21-15-9-6 reps of

Hang Power Snatch (42.5/30)

Hand release push-up

Strength:

EMOM 12 Min.

Odd: 4 Negative Pull-up

Even: 4-8 Strict dips/8-12 Jumping dips

WOD: AMRAP 13 Min.

15 Air Squat

12 Box Jump Over (24/20)

9   Target Burpee

CORE: For Time (8 min. time cap.)

125 sit-ups