WOD:

EMOM 25 Min.

Min 1: Max. rep Dips

Min 2: Max. rep Ring Row

Min 3: Max. rep Toes to Bar

Min 4: Max. rep Burpee

Min 5: REST!

CORE: 3 Rounds

60 seconds weighted Plank

30 seconds rest

Strength: EMOM 12 Min.

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

Bench Press

WOD: 4 Rounds for Time

300m Run

25 Sit-up

20 Kettlebell Swing (55/35)

15 Overhead Squat (42.5/30)

Strength:

EMOM 12 Min.

Odd: 4-8 strict pull-up / 10-12 jumping pull-up

Even: Max. rep deficit push-up

WOD: For Time

Cash in: 500m Row

then 4 Rounds

15 Push Jerk (50/35)

30 Box Jump (24/20)

Cash out: 500m Row

Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of 

Deadlift

WOD: 15 Min. Time cap.

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

Medicine Ball Clean (9/6)

Plate ground to Overhead (20/15)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

Every 90 seconds for 9 rounds

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

Hang Power Snatch

WOD: For Time

20-15-10-15-20 reps of

Hang Power Clean (42.5/30)

Double Under

Thruster (42.5/30)

Strength:

in 12 minutes up to heavy 5 reps Front Squat

WOD: 

5 Minutes time cap.

40 Pull-up

in the remaining time max. rep Push Press (42.5/30)

rest 2 minutes

5 Minutes time cap.

40 Burpee

in the remaining time max. rep sit-up

rest 2 minutes

5 Minutes time cap.

40 Sumo Deadlift High Pull (42.5/30)

in the remaining time max. meter run

rest 2 minutes

5 Minutes time cap.

50 Kettlebell Swing (55/35)

in the remaining time max. rep Jumping Lunge

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