Strength:

up to heavy 3 rep touch and go Power Snatch in 12 minutes

WOD: For time

20 Front Squat (60/35)

20 Chest to bar pull-up

25 Front Squat (60/35)

25 Chest to bar pull-up

300m Kettlebell Farmer's Carry (55/35)

25 Chest to bar pull-up

25 Front Squat (60/35)

20 Chest to bar pull-up

20 Front Squat (60/35)

WOD: For time

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

Burpee pull-up

Hand release push-up

CORE: 4 Rounds for time

25 V-up

45 seconds plank

Strength: EMOM 12 Min.

Odd: 3-6 strict pull-up / 6-12 jumping pull-up

Even: 3-6 strict dips / 6-12 jumping dips

WOD: 5 Rounds for time

15 knees to elbow

200m run

15 box jump (24/20)

20 double under

WOD: 

team of 2 complete AMRAP in 24 minutes

40 push-up

600m row

30 thruster (42.5/30)

40 burpee

CORE:EMOM 8 Min.

Odd: max. rep sit-up in 50 seconds

Even: max. rep kettlebell russian twist in 50 seconds

Strength:

emom 5 min:

5 bench press

rest 2 minutes

emom 5 min:

3 bench press

WOD: 18 min. time cap.

2-4-6-8... reps of

Clean&Jerk (60/35)

3-6-9-12... reps of

Kettlebell Swing (55/35)

Strength:

every 1.30 for 9 rounds 7-7-5-5-3-3-1-1-1 reps of power snatch

WOD: For time

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

Back Squat (80/45)

*250m run after every round

Strength:

up to heavy 5 reps deadlift in 12 minutes

WOD: For Time

25-20-15-10-5 reps of

Wall Ball (9/6)

Pull-up

Double Under