Strength: EMOM 8 Min.

3-6 strict chin-up/6-12 jumping chin-up

WOD: For time

cash in: 800m row

then 3 rounds

50 Push-up

50 Air squat

50 Sit-up

cash out: 800m row

WOD: EMOM 25 Min.

Min 1: max. rep pull-up

Min 2: max. rep v-up

Min 3: max. rep dips

Min 4: max. rep box jump over (24/20)

CORE: EMOM 8 Min.

Odd: 30 seconds flutter kick

Even: 20 seconds hollow hold

Strength:

up to heavy touch and go 3 reps Power Clean in 12 minutes

WOD: 4 Rounds for time

25 Wall Ball (9/6)

12 Sumo Deadlift High Pull (40/25)

150m Run 

Strength:

every 1.30 for 7 rounds 10-7-5-5-5-7-10 reps of Back Squat

WOD: 20 min. time cap.

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

Power Snatch (50/25)

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

Over the bar Burpee

5-10-15-20... reps of

Double Under

WOD: '' Double DT''

10 rounds for time

12 Deadlift (70/45)

9  Hang power clean (70/45)

6  Push Jerk (70/45)

CORE: EMOM 6 Min.

odd: 15-20 sit-up

even: 45 seconds plank

Strength:

every 75 seconds for 9 rounds

4-4-4-3-3-3-2-2-2 reps of strict press

WOD: AMRAP 16 Min.

15 goblet squat (55/35)

15 hand release push-up

15 toes to bar

Strength: EMOM 12 Min.

odd: 3-8 strict chin-up/ 10-15 ring row/jumping chin-up

even: 3-8 strict dips / 10-15 jumping dips

WOD: AMRAP 16 Min.

3 wall climb

6 box jump over (24/20)

9 sit-up

12 air squat