Strength:

Every 90 seconds for 9 Rounds

10 Sumo Deadlift High Pull (42.5/30)

15 Push-up

WOD:

AMRAP 10 Min.

5   Power Clean (70/35)

10 Box Jump (24/20)

15 Double Under

rest 2 minutes

AMRAP 10 Min.

5   Hang Power Clean (70/35)

10 Box Jump Over (24/20)

15 Double Under

Strength:

Every 90 seconds for 8 rounds

2 sets of:

1 Snatch grip high pull

1 Hang Power Snatch

1 Power Snatch

WOD: AMRAP 16 Min.

15 Front Squat (42.5/30)

10 V-up

12 Push Press (42.5/30)

10 V-up

9   Thruster (42.5/30)

10 V-up

Conditioning:

5x300m Row

Rest 1:1 between the rounds

EMOM 24 Min.

Min 1: Max. rep box jump over (24/20)

Min 2: Max. rep dips

Min 3: Max. meter Medicine Ball Carry (9/6)

Min 4: rest!

Strength: EMOM 12 Min.

10-10-10-7-7-7-5-5-5-3-3-3 reps of

Deadlift

WOD: 5 Rounds for time

12 Thruster (42.5/30)

16 Pull-up

24 Double Under

Strength: EMOM 12 Min.

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

Even: 5-10 handstand push-up

WOD: AMRAP 20 Min.

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

Target Burpee

Toes to Bar

Box Jump (24/20)

Strength:

up to heavy 3 reps touch and go Clean & Jerk in 12 minutes

WOD: For Time

30-20-10 reps of

Kettlebell Swing (55/35)

Sit-up

immediately into

30-20-10 reps of

Deadlift (70/45)

Hand release push-up

immediately into

100 steps Lunge

Strength: EMOM 15 Min.

6 Medicine Ball Clean + 6 Wall Ball

WOD: AMRAP 18 Min.

10 Dumbbell Hang Power Clean (45/35)

10 Overhead Squat (42.5/30)