Strength:

up to heavy 5 rep Back Squat in 12 minutes

WOD: For time

9 Squat Snatch (60/35)

250m run

6 Squat Snatch (60/35)

250m run

3 Squat Snatch (60/35)

50 steps back rack Lunge (60/35)

3 Squat Snatch (60/35)

250m run

6 Squat Snatch (60/35)

250m run

9 Squat Snatch (60/35)

Conditioning:

600-400-200-400-600m  Row

rest 1:1 between the rounds

WOD: AMRAP 20 Min.

20 Push-up

20 Toes to bar

20 Box jump over (24/20)

20 Sit-up

Strength:

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

WOD: Crossfit open 17.5

10 rounds for time

9 Thrusters (42.5/30)

35 Double Under

Strength:

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

WOD: AMRAP 16 Min.

3 Bar muscle-up/6 chest to bar pull-up

6 Clean & Jerk (60/30)

200m Run

Strength:

every 1.15 for 8 rounds 8-7-6-5-4-3-2-1 reps of Front Squat

WOD: EMOM 24 Min.

Min 1: Max. rep dumbbell snatch (45/35)

Min 2: Max. rep hang power clean (50/25)

Min 3: Max. rep wall ball (9/6)

Min 4: rest!

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

WOD: For time

Cash in: 150 double unders

then 5 rounds

10 Sumo Deadlift High Pull (42.5/30)

15 Hand release push-up

Cash out: 50 over the bar burpee

Strength: 

up to heavy 1 Power Clean   in 12 minutes

                    3 Front Squat

                    1 Push Press        

                    1 Push Jerk

WOD: ''FRAN''

For time

21-15-9 reps of

Thrusters (42.5/30)

Pull-ups

CORE:3 Rounds 

30 V-up

50 Kettlebell russian twist