Strength: EMOM 12 Min.

Odd: 4-6 strict pull-up/ 8-12 jumping pull-up

Even: 4-6 strict dips / 8-12 jumping dips

WOD: For time

50-40-30-20-10 reps of

Air Squat

35-28-21-15-9 reps of

Push-up

*12 toes to bar after every round

WOD: Team of 2 complete AMRAP in 25 minutes

30 burpee

600m row

30 sit-up

80 double under

CORE: 3 Rounds

60 seconds plank

30 kettlebell russian twist

Strength:

up to heavy 5 reps Back Squat in 12 minutes

WOD: 4 Rounds for time

30 Dumbbell Snatch (45/35)

20 steps back rack Lunge (45/25)

200m Medicine Ball Carry (9/6)

Strength:

find 1RM Clean&Jerk in 15 minutes

WOD: For time

8-7-6-5-4-3-2-1 sets of

Bear Complex (50/30)

*15 Kettlebell Swing (55/35) after every round

Strength:

every 1.30 for 8 rounds 

2 sets of:

1 Snatch grip high pull

1 Hang Power Snatch

1 Power Snatch

WOD: For time

9-15-21-27 reps of

Thruster (40/25)

Box jump over (24/20)

WOD: 2 Rounds for time

60 Medicine Ball Clean (9/6)

60 Double Under

60 Hand release push-up

CORE: For time

15-12-9-6-3 reps of

V-up

20 seconds hollow hold after every round

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Front Squat

WOD: 5 Rounds for time

12 Toes to bar

12 Back rack lunge (42.5/30)

12 Dips

200m Run

20 Sit-up