Strength: EMOM 10 Min.

3 bench press

WOD: '' Nancy''

5 rounds for time

400m run

15 overhead squat (42.5/30)

Conditioning: EMOM 15 Min.

death by burpee

WOD: AMRAP 15 Min.

5 strict chin-up/10 jumping chin-up

12 push-up

10 toes to bar

12 steps lunge

WOD: 

AMRAP 10 Min.

200m Row

10 Dips  

rest 2 minutes

AMRAP 10 Min.

100m Kettlebell Farmer's Carry (55/35)

20 V-up

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 20-30 kettlebell russian twist

Strength:

up to heavy 3 rep Strict Press in 12 minutes

WOD: AMRAP 20 Min.

6   Hang squat clean (60/35)

12 Pull-up

18 Double under

Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-5-5-7-7 reps of Deadlift

WOD: 

every 120 seconds for 10 rounds

7 Power Snatch (50/25)

15 Kettlebell Swing (55/35)

Strength: EMOM 12 Min.

1 high hang power clean

1 hang power clean

1 power clean

WOD: For time

cash in: 40 target burpee

then 4 rounds for time

25 Wall Ball (9/6)

25 Hand release push-up

cash out: 40 target burpee

Strength:

Every 1.15 for 10 rounds:

7-7-5-5-3-3-2-2-1-1 reps of Front Squat

WOD: for time

25-20-15-10-5 reps of

Box jump (24/20)

5-10-15-20-25 reps of

Push press (50/25)

*run 200m after every round