Strength:

every 1.30 for 5 rounds 10-8-6-4-2 reps of Bench Press

WOD: For time

40-30-20-10 reps of 

Wall Ball (9/6)

400-300-200-100m run

40-30-20-10 reps of

Sit-up

Wod: 5 rounds for time

4 bar muscle up / 8 chest to bar pull-up / 8 pull-up

20 double under

15 toes to bar

20 double under

25 push-up

CORE: EMOM 9 Min.

Min 1: max. rep v-up

Min 2: 60 seconds plank hold

Min 3: rest!

Strength:

find 1RM Push Jerk in 15 minutes

WOD: For time

40-30-20-10 reps of

dumbbell snatch (45/35)

*15 box jumps after every round (24/20)

immediately into

10-20-30-40 reps of

one arm dumbbell push press (45/35)

*15 box jump overs after every round (24/20)

Strength: EMOM 10 min.

3 Overhead Squat (climbing)

WOD: Team of 2 complete AMRAP in 25 minutes

40 Deadlift (60/35)

400m Row

40 Hang Power Clean (60/35)

400m Row

40 Shoulder to overhead (60/35)

400m Row

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of Hang Squat Snatch

WOD: AMRAP 16 Min.

16 Pull-up

16 Wall Ball (9/6)

8 x (1 Kettlebell sumo high pull + 1 Kettlebell Swing (55/35)

Strength:

every 1.15 for 10 rounds 7-5-3-2-1-1-2-3-5-7 reps of Back Squat

WOD: 16 min. time cap.

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

over the bar burpee

clean & jerk (60/35)

*100m run after every round

Strength: EMOM 10 Min.

3 Bench Press (climbing)

WOD: AMRAP 10 Min.

10 dips

10 toes to bar

CORE: EMOM 10 Min.

death by v-up

6-8-10-12-14-16-18-20-22-24 reps of v-up