Strength:

EMOM 10 Min.

3 Bench Press

(climbing)

Conditioning:

Row 1K

3 minutes rest

Row 1K

WOD: AMRAP 12 Min.

5 Overhead Squat (42.5/30)

10 Hand release push-up

15 Kettlebell Swing (55/35)

Strength:

EMOM 10 Min.

Odd: 4-8 chin-up

Even: 5-10 strict dips / 8-12 jumping dips

WOD: 15 Min. Time Cap.

3,6,9... reps of

Burpee Box Jump (24/20)

5,10,15... reps of

Double Under

CORE: 3 Rounds

30 seconds max. hollow rocks

30 seconds max. kettlebell russian twists

Strength:

Every 90 seconds for 8 Rounds

2 sets of:

1 Hang Power Clean

1 Power Clean

(climbing)

(drop the bar after each set)

WOD: For Time

27 Deadlift (70/35)

30 Plate ground to overhead

21 Deadlift (80/40)

30 Plate ground to overhead

15 Deadlift (90/45)

30 Plate ground to overhead

9   Deadlift (100/50)

30 Plate ground to overhead

Strength:

up to heavy 10 reps Back Squat in 12 minutes

WOD: AMRAP 15 Min.

10 Push Press (42.5/30)

15 Double Under

10 Sumo Deadlift High Pull (42.5/30)

15 Double Under

CORE: EMOM 6 Min.

Odd: 15-20 V-up

Even: 45 seconds weighted Plank

Strength:

EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of

Strict Press

WOD: 

Team of 2 complete AMRAP in 24 min.

40 Pull-up

40 Wall Ball (9/6)

40 cal. Row

40 Dumbbell Snatch (45/35)

Strength:

EMOM 12 Min.

10-10-10-8-8-8-6-6-6-4-4-4 reps of

Back rack Lunge

WOD: For Time

5 Power Clean (50/35)

10 Push-up

15 Toes to Bar

10 Power Clean (50/35)

15 Push-up

20 Toes to Bar

15 Power Clean (50/35)

20 Push-up

25 Toes to Bar

75 Kettlebell Swing (55/35)

25 Toes to Bar

20 Push-up

15 Power Clean (50/35)

20 Toes to Bar

15 Push-up

10 Power Clean (50/35)

15 Toes to Bar

10 Push-up

5   Power Clean (50/35)

Strength:

Every 90 seconds for 8 Rounds

2 sets of:

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

(climbing)

(drop the bar after each set)

WOD: AMRAP 12 Min.

6 Thruster (42.5/30)

8 Over the bar burpee

100m Sprint

CORE:3 Rounds

30 Sit-up

30 seconds hollow hold