Strength:

Every 90 seconds for 8 rounds

4 Front Squat

2 Thrusters

(climbing)

WOD: For Time

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

Power Clean (50/35)

Pull-up

*20 Double Under after every round

Strength:

EMOM 5 Min.

5 Snatch grip Deadlif + Shrug

rest  1 minute

EMOM 5 Min.

5 Snatch grip High Pull

rest 1 minute

EMOM 5 Min.

3 Power Snatch

WOD: AMRAP 15 Min.

12 Deadlift (50/35)

7   Push Press

WOD: 

Team of 2 complete AMRAP in 24 minutes

30 cal. Row

16 Burpee Box Jump over (24/20)

30 cal. Row

16 Over the rower burpee

30 cal. Row

16 Burpee pull-up

CORE: EMOM 8 Min.

Odd: Max. rep sit-up

Even: 45 seconds plank

Strength: EMOM 12 Min.

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

Back Squat

WOD: For Time

10 Hang Power Snatch (42.5/30)

100m Run

15 Hang Power Snatch (42.5/30)

150m Run

20 Hang Power Snatch (42.5/30)

200m Run

50 Toes to Bar

200m Run

20 Hang Power Snatch (42.5/30)

150m Run

15 Hang Power Snatch (42.5/30)

100m Run

10 Hang Power Snatch (42.5/30)

Strength:

Every 75 seconds for 8 rounds

1 Clean

1 Hang Clean

1 Jerk

(climbing)

WOD: 20 Min. time cap.

50-40-30-20-10 reps of 

Push-up

9-12-15-18-21 reps of 

Sumo Deadlift High Pull (42.5/30)

in the remaining time AMRAP

Clean&Jerk

Strength:

EMOM 12 Min.

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

Strict Press

WOD: 3 Rounds for time

30 Wall Ball (9/6)

300m Run

30 Hang Power Clean (50/35)

300m Run

WOD:

AMRAP 10 Min.

10 Box Jump over (24/20)

10 Toes to Bar

rest 2 minutes

AMRAP 10 Min.

8 Handstand push-up

16 Air Squat

rest 2 minutes

AMRAP 10 Min.

10 Burpee

15 Sit-up

CORE: 3 Rounds

90 seconds plank

30 seconds rest