Strength: EMOM 12 Min.

odd: 4-8 strict chin-up/10-15 jumping chin-up

even: 4-8 strict dips/10-15 jumping dips

WOD: AMRAP 20 Min.

10 burpee pull-up

20 seconds hollow hold

16 steps lunge

20 sit-up

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

10 Push-up

10 Toes to bar

150m Run

15 Push-up

15 Toes to bar

200m Run

20 Push-up

20 Toes to bar

250m Run

50 Wall Ball (9/6)

250m Run

20 Toes to bar

20 Push-up

200m Run

15 Toes to bar

15 Push-up

150m Run

10 Toes to bar

10 Push-up

Strength:

up to heavy 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat in 12 minutes

WOD: Team of 2 complete AMRAP in 20 minutes

15 Bear Complex (50/35)

60 cal. row

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of deadstop deadlift

WOD: 16 minutes time cap.

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

hang power clean (50/35)

handstand push-up

over the bar burpee

Strength:

up to heavy 3 reps thrusters in 12 minutes

WOD: For time

18-15-12-9-6-3 reps of

chest to bar pull-up

24-21-18-15-12-9 reps of

dumbbell snatch (45/35)

*25 double unders after every round

Strength:

every 1.15 for 10 rounds 4-4-3-3-2-2-2-1-1-1 reps of hang power clean

WOD: AMRAP in 15 minutes

10 Push Jerk (60/35)

15 Back Squat (60/35)

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Bench Press

WOD: ''16.5''

21-18-15-12-9-6-3 reps of

Thrusters (42.5/30)

Bar facing burpees