Conditioning: for time

1000-750-500m Row

rest 1:1 between the rounds

WOD: For time

100 Burpee pull-up

*every two minutes 15 double unders

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 sets of Bear Complex

WOD: 2 Rounds for time

30 Hang Power Snatch (40/25)

300m Run

30 Wall Ball (9/6)

30 Push-up

Strength:

find 3RM Front Squat in 15 minutes

WOD:For time

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

Hang Squat Clean (60/30)

Burpee box jump over (24/20)

Bar muscle up

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Power Snatch

WOD: EMOM 20 Min.

Min 1: max. cal. row

Min 2: max. rep kettlebell swing (55/35)

Min 3: max. rep push press (50/30)

Min 4: rest!

Strength:

up to heavy 5 reps Deadlift in 12 minutes

WOD: AMRAP 16 Min.

5 Handstand push-up

10 Overhead Squat (50/25)

30 Double Under

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of

hang power clean + shoulder to overhead

WOD: For time

21 Thruster (40/25)

16 Chest to bar pull-up

16 Dumbbell Snatch (45/35)

15 Thruster (50/30)

20 Chest to bar pull-up

20 Dumbbell Snatch (45/35)

9 Thruster (60/35)

24 Chest to bar pull-up

24 Dumbbell Snatch (45/35)

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of Bench press

WOD: AMRAP 16 Min.

15 Wall Ball (9/6)

10 Burpee box jump over (24/20)

200m Run