Conditioning: EMOM 12 Min.

death by burpees + wall balls

(1 burpee + 1 wall ball... 12 burpees + 12 wall balls)

WOD: For time

4-3-2-1-2-3-4 sets of

''Cindy''

*30 double unders after every round

Strength:

find 1RM Deadlift in 15 minutes

WOD: For time

15 Thrusters (42.5/30)

100m run

12 Thrusters (50/35)

150m run

9 Thrusters (55/40)

200m run

6 Thrusters (60/45)

250m run

3 Thrusters (65/50)

300m run

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of squat clean

WOD: 18 minutes time cap.

cash in: 50 cal. row

then 4 rounds

12 power clean (60/35)

16 toes to bar

max. rep bar muscle-up in the remaining time

Strength: EMOM 12 Min.

2 sets of (1 hang squat snatch + 1 squat snatch)

WOD: For time

10-20-30-40 reps of

kettlebell swing (55/35)

8-12-16-20 reps of

push press (60/35)

Strength:

up to heavy 5 reps Back Squat in 12 minutes

WOD: For time

27-21-15-9 reps of

Sumo deadlift high pull (42.5/30)

Hand release push-up

immeadiately into

27-21-15-9 reps of

Wall ball (9/6)

Box jump over (24/20)

Strength:

every 1.15 for 8 rounds

4-4-3-3-2-2-1-1 reps of push press

1-1-2-2-3-3-4-4 reps of push jerk

WOD: AMRAP 20 Min.

12 chest to bar pull-up

18 one arm dumbbell clean&jerk (45/35)

24 double under

WOD: EMOM 25 Min.

Min 1: max. rep hand release push-up

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

Min 3: max. cal. row

Min 4: max. rep air squat

Min 5: rest!

CORE: EMOM 9 Min.

Min 1: 45 seconds plank

Min 2: max. rep kettlebell russian twist in 45 seconds

Min 3: max. rep flutter kicks in 30 seconds