Strength: EMOM 12 Min.

Odd: 3-8 strict pull-up / 6-12 jumping chest to bar pull-up

Even: 3-8 strict dips / 6-12 jumping dips

WOD: AMRAP 20 Min.

15 Push-up

100m Kettlebell Farmer's Carry (55/35)

30 seconds Wall sit

15 Toes to bar

60 seconds plank

Strength:

find 1RM  Bench Press in 15 minutes

WOD: 4 Rounds for time

10 Deadlift (100/60)

15 V-up

20 Wall Ball (9/6)

25 Box jump over (24/20)

Strength:

find 1RM Snatch in 15 minutes

WOD: For time

Cash in: 1000m row

then 3 rounds

15 Overhead Squat (50/30)

20 Dumbbell Snatch (45/35)

Cash out: 100 steps jumping lunge

Strength:

find 1RM Back Squat in 15 minutes

WOD: For time

75 Clean&Jerk (50/30)

*every 90 seconds 5 thrusters 

Strength:

find 1RM Strict Press in 15 minutes

WOD: AMRAP 20 Min.

15 chest to bar pull-up

15 burpee box jump (24/20)

15 hang power clean (50/30)

25 double under

Strength:

find 1RM Squat Clean in 15 minutes

WOD: For time

30 Power Snatch (35/25)

30 Front Squat (35/25)

30 Hand release push-up

20 Power Snatch (45/30)

20 Front Squat (45/30)

30 Hand release push-up

10 Power Snatch (55/35)

10 Front Squat (55/35)

30 Hand release push-up

Strength: EMOM 10 Min.

3 strict press (climbing)

WOD: For time

cash in: 30 burpee

then 4 rounds

15 Sumo Deadlift High Pull (42.5/30)

15 Hand release push-up

cash out: 30 burpee