Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of full snatch

WOD: For time

8-12-16-20 reps of

pull-up

box jump (24/20)

hang power snatch (45/25)

Strength:

every 1.30 for 9 rounds

5-5-5-3-3-3-1-1-1 reps of Push Press

WOD: For time

10-9-8-7-6-5-4-3-2-1 reps of

Squat Clean (60/35)

150m run

10 hand release push-up

after every round

Strength: EMOM 10 Min.

3-8 strict pull-up/ 10-15 jumping chest to bar pull-up

WOD: Teams of 2 complete AMRAP in 20 minutes

400m Row

40 Burpee

300m Medicine Ball Carry (9/6)

30 Dips

WOD: 24 min. time cap.

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

Push-up

Box jump over (24/20)

Air squat

Sit-up

CORE: EMOM 6 Min.

Odd: 30 kettlebell russian twist

Even: 45 seconds plank

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Bench Press

WOD: For time

6-5-4-3-2-1 sets of

Bear Complex (60/35)

10 Pull-up

150m Run after every round

Strength:

find 1RM Power Snatch in 15 minutes

WOD: For time

15-12-9-6-3 reps of

Power Clean

(40/50/60/70/80)

(25/30/35/40/45)

9-15-21-27-33 reps of

Wall Ball (9/6)

Strength:

every 1.30 for 10 rounds 8-8-6-6-4-4-4-2-2-2 reps of Back Squat

WOD: EMOM 20 Min.

Min 1: max. rep. kettlebell swing (55/35)

Min 2: max. cal. row

Min 3: max. rep. sumo deadlift high pull (42.5/30)

Min 4: max. rep. ball slam (9/6)

Min 5: rest!