WOD: For time

18-15-12-9 reps of 

dips

box jump (24/20)

immediately into

24-21-18-15 reps of

v-up

jumping lunge

CORE: EMOM 10 Min.

Odd: 30-45 seconds plank

Even: 20-30 seconds flutter kick

Strength: EMOM 9 Min.

5-5-5-3-3-3-5-5-5 reps of bench press

WOD: 5 Rounds for time

10 burpee pull-up

20 wall ball (9/6)

30 double under

Strength:

find your 5RM Deadlift in 15 minutes

WOD: EMOM 18 Min.

Min 1: 10 Front Squat (60/30)

Min 2: 6 Clean&Jerk (60/30)

Min 3: rest!

Strength: EMOM 12 Min.

odd: 4-8 strict pull-up / 7-14 jumping pull-up

even: 4-8 strict dips / 7-14 jumping dips

WOD: AMRAP 20 Min.

15 hand release push-up

200m run

10 burpee

150m medicine ball carry (9/6)

15 sit-up

Strength:

up to heavy 2 rep hang power snatch in 12 minutes

WOD: 

Team of 2 complete AMRAP in 20 minutes

50 cal. row

50 wall ball (9/6)

50 sumo deadlift high pull (35/25)

50 dumbbell push press (45/35)

Strength:

every 1.15 for 9 rounds 10-7-5-3-3-2-2-1-1 reps of Back Squat

WOD: Every 2.00 min for 8 rounds

6 Power Clean (60/35)

10 Box jump over (24/20)

15 Double under

Strength:

up to heavy  1 Push Press + 2 Push Jerk in 12 minutes

WOD: For time

30-20-10-20-30 reps of

Dumbbell Snatch (45/35)

Air Squat

*12 pull-up after every round