Strength:

Every 90 seconds for 9 rounds

6-6-6-4-4-4-2-2-2 reps of 

Clean&Jerk

WOD: AMRAP 15 Min.

15 Wall Ball (9/6)

15 Box jump over (24/20)

15 Hand release push-up

CORE: 3 Rounds for time

15 V-up

45 seconds plank

Strength/conditioning:

alternate the following each 90 seconds for 10 rounds

1) max. calorie row 

2) 60 seconds max. rep strict dips / jumping dips
    30 seconds rest

WOD: Time Cap. 16 min.

5-10-15-20 reps of 

Air Squat

3-6-9-12 reps of

Target Burpee

*12 sit-up after every round

WOD : EMOM 25 Min.

Min 1: Max. rep Medicine Ball Clean (9/6)

Min 2: Max. rep Dumbbell step-up (24/20)

Min 3: Max. rep Sumo Deadlift High Pull (42.5/30)

Min 4: Max. rep Kettlebell Swing (55/35)

Min 5: rest!

CORE: AMRAP 7 min.

12 Toes to Bar

24 Kettlebell russian twist

Strength:

up to heavy 5 reps Push Press in 12 minutes

WOD: For Time

21-15-9 reps of

Deadlift (50/30)

Over the bar Burpee

then immediately into

15-12-9 reps of

Power Clean (50/35)

Hand release push-up

then immediately into

12-9-6 reps of

Thruster (50/30)

Pull-up

Strength:

Find your 1RM Back Squat in 12 minutes

WOD: AMRAP 18 Min.

7 Power Snatch (42.5/30)

100m Run

14 Wall Ball (9/6)

100m Run

21 V-up

100m Run

Strength: EMOM 12 Min.

Odd: 4-8 Chin-up / 10-12 jumping chin-up

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

WOD: 3 Rounds

50 Air Squat

40 Sit-up

30 steps Lunge

20 Pull-up

10 Handstand push-up

Conditioning:

4x500m Row

Rest 1:1 between the rounds

WOD: AMRAP 12 Min.

12 Wall Ball (9/6)

12 Kettlebell Swing (55/35)

CORE: 2 Rounds

50 Kettlebell russian twist

50 Mountain Climbers