Strength:

every 1.30 for 8 rounds 4 reps bench press

WOD:

every 2 minutes for 8 rounds

12 Deadlift (42.5/25)

7   Thruster (42.5/35)

100m Run

Strength: EMOM 10 Min.

3-8 strict pull-up / 10-15 jumping pull-up

WOD: 20 Min. time cap.

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

hand release push-up

box jump over (24/20)

toes to bar

jumping lunge

WOD: for time

Cash in: 1000m row

then 4 rounds 

15 dips

20 v-up

40 air squat

CORE: EMOM 9 Min.

min 1: 45 seconds plank

min 2: 20-30 kettlebell russian twist

min 3: 20-30 seconds flutter kick

Strength:

every 2 minutes for 5 rounds 12-9-6-3-1 reps of power snatch

WOD: AMRAP 15 Min.

15 chest to bar pull-up

30 double under

15 wall ball (9/6)

Strength:

up to heavy 2 reps Back Squat in 12 minutes

WOD: For time

Cash in: 60 kettlebell swing (55/35)

then 3 rounds

25 hang power clean (40/25)

20 steps back rack lunge (40/25)

Cash out: 60 kettlebell swing (55/35)

Strength: EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of Strict Press

WOD: For Time

21-18-15-12-9-6-3 reps of 

Overhead Squat (42.5/20)

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

over the bar burpee

Strength:

every 1.15 for 10 rounds 5-5-4-4-3-3-2-2-1-1 reps of Squat Clean

WOD: AMRAP 15 Min.

7 Power Snatch (50/25)

15 Push-up

100m Run