Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of

Front Squat

WOD: For Time

5 Deadlift (85/50)

10 Hand relase push-up

20 Double Under

10 Deadlift (85/50)

15 Hand relase push-up

25 Double Under

15 Deadlift (85/50)

20 Hand relase push-up

30 Double Under

20 Deadlift (85/50)

25 Hand relase push-up

35 Double Under

25 Deadlift (85/50)

30 Hand relase push-up

40 Double Under

Strength: EMOM 12 Min.

Odd: 4-8 strict dips / 10-12 jumping dips

Even: 8 Sumo Deadlift High Pull

WOD: 5 Rounds for Time

12 Pull-up

16 Kettlebell Swing (55/35)

12 Dumbbell Push Press (45/35)

16 steps Dumbbell Lunge (45/35)

CORE: EMOM 6 Min.

Odd: 15-20 V-up

Even: 12-15 Knees to elbow

Strength:

in 12 minutes up to heavy 3 reps touch and go Power Snatch

WOD: Time Cap. 15 min.

3-3,6-6,9-9,12-12... reps of

Power Clean (42.5/30)

Thruster (42.5/30)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dips lockout hold + max. rep dips (strict, if possible)
2) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

WOD: EMOM 25 Min.

Min 1: Max. rep hand release push-up

Min 2: Max. rep V-up

Min 3: Max. rep Air Squat

Min 4: 60 seconds plank

Min 5: REST!

Strength:

EMOM 12 Min.

4 behind the neck Push Press + 3 Overhead Squat

WOD: 5 Rounds for time

20 Burpee

15 Wall Ball (9/6)

12 Power Snatch (50/35)

Conditioning:

5 x 300m Row

rest 1:1 betweem the rounds

WOD: AMRAP 15 Min.

7 Handstand push-up

14 Box Jump Over (24/20)

21 steps Lunge

CORE: 3 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Power Clean

WOD: For Time

20  Pull-up

20  Push Jerk (50/35)

15  Pull-up

15  Push Jerk (50/35)

10  Pull-up

10  Push Jerk (50/35)

150 Double Under

10  Push Jerk (50/35)

10  Pull-up

15  Push Jerk (50/35)

15  Pull-up

20  Push Jerk (50/35)

20  Pull-up