Strength: EMOM 10 Min.

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

WOD: 7 Rounds for time

10 Kettlebell Swing (55/35)

10 Double Under

10 Wall Ball (9/6)

10 Target Burpee

WOD: AMRAP 20 Min.

100m Run

3 strict pull-up/6 jumping pull-up/6 ring row

100m run

3 strict dips/6 jumping dips

100m run

5 box jump (24/20)

CORE:4 Rounds

30 seconds side plank-30 plank-30 seconds side plank-30 seconds rest

Strength:

every 1.15 for 8 rounds

3 strict press (climbing)

WOD: For time

25-20-15-10-5 reps of

Back Squat (70/35)

50-40-30-20-10 reps of

Double Under

*every minute starts with 5 push-ups

WOD: Team of 2 complete AMRAP in 24 minutes

20 Thruster (40/25)

500m Row

20 Hang Power Snatch (40/25)

300m Medicine Ball Carry (9/6)

CORE: EMOM 6 Min.

Odd: 8-12 strict knees to chest

Even: 15-20 medicine ball sit-up

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

27-21-15-9 reps of 

Chest to bar pull-up

Deadlift (70/85/100/115)

              (40/50/60/70)

*15 burpee at the beginning of the each round

Strength: 

every 1.30 for 9 rounds 5-5-3-3-2-2-1-1-1 reps of Clean&Jerk

WOD: Time cap. 15 min.

4 rounds

20 wall ball (9/6)

20 dumbbell snatch (45/35)

remaining time: max. rep Clean&Jerk with your last successful lift from strength part

Strength:

find 3RM Bench Press in 12 minutes

WOD: AMRAP 18 Min.

5 Push Press (60/30)

100m Run

15 Knees to chest

20 Double Under