Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of Squat Clean

WOD: 20 minutes time cap.

cash in: 50 cal. row

then 5 rounds for time

20 push-up

10 deadlift (110/70)

cash out: 50 cal. row

Strength:

find 3RM Back Squat in 12 minutes

WOD: For time (12 minutes time cap.)

''Double Grace''

60 Clean&Jerk (60/42.5)

Accessory: EMOM 10 Min.

Odd: 12-16 steps lunge with dumbbells

Even: 8-12 dips

Strength:

every 1.30 for 10 rounds 4-4-3-3-2-2-2-1-1-1 sets of 1 power snatch + 1 hang squat snatch

WOD: AMRAP 16 Min.

15 Wall Ball (9/6)

15 Toes to bar

200m Run

Strength:

up to heavy 3 reps Push Press in 12 minutes

WOD: For time

2   bar muscle-up

9   sumo deadlift high pull (42.5/30)

12 burpee box jump over (24/20)

4   bar muscle-up

12 sumo deadlift high pull (42.5/30)

14 burpee box jump over (24/20)

6   bar muscle-up

15 sumo deadlift high pull (42.5/30)

16 burpee box jump over (24/20)

8   bar muscle-up

18 sumo deadlift high pull (42.5/30)

18 burpee box jump over (24/20)

Strength:

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of back squat

WOD: 10 Rounds for time

5 Bodyweight bench press

5 Strict pull-up

150m Run

Strength/Conditioning: EMOM 12 Min.

Odd: 4-8 strict dips / 10-12 jumping dips

Even: 10-15 burpee

WOD: EMOM 16 Min.

Min 1: max. rep push-up

Min 2: max. steps lunge

Min 3: max. rep v-up

Min 4: rest!

CORE: EMOM 9 Min.

Min 1: 20 seconds hollow hold

Min 2: 20-30 kettlebell russian twist

Min 3: 30 seconds flutter kicks

Strength: 

every 1.30 for 8 rounds 4-3-2-1-1-2-3-4 reps of Clean & Jerk

WOD:

AMRAP 10 Min.

10 Wall ball (9/6)

20 Double under

rest 2 minutes

AMRAP 10 Min.

200m Row

12 Dumbbell snatch (45/35)