Strength:

every 1.15 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Front Squat

WOD: AMRAP 16 Min.

10 Hang Power Clean (60/35)

20 Box jump over (24/20)

10 Push Press (60/35)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of Bench Press

WOD: AMRAP 16 Min.

16 Dumbbell Snatch (45/35)

12 Dips

16 steps Lunge with dumbbells (45/35)

WOD: 5 Rounds for time

20 Pull-up

20 Burpee

20 V-up

20 Hand release push-up

CORE: EMOM 10 Min.

odd: 45 seconds plank

even: 6-12 toes to bar

Strength:

find your 3RM Power Clean in 15 minutes

WOD: AMRAP 16 Min.

5 Deadlift (100/60)

10 Dumbbell Push Press (45/35)

15 Double Under

Strength:

up to heavy 1 Power Snatch + 1 Hang Power Snatch in 12 minutes

WOD: 20 Minutes time cap.

Cash in: 1000m Row

then AMRAP

10 Overhead Squat (42.5/25)

10 Chest to bar pull-up 

in the remaining time

Strength: 

Every 1.30 for 7 rounds

7-6-5-4-3-2-1 reps of Strict Press

WOD: For Time

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

Thruster (42.5/25)

Sumo Deadlift High Pull (42.5/25)

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Back Squat

WOD: 15 Minutes time cap.

2-2,4-4,6-6... reps of

Power Snatch (50/25)

Box Jump over (24/20)