Strength:

find your 1RM Deadlift in 15 minutes

WOD: EMOM 24 Min.

Min 1: max. cal. row

Min 2: max. rep dips

Min 3: max. rep toes to bar

Min 4: max. rep dumbbell thruster (45/35)

Min 5: max. rep box jump over (24/20)

Min 6: rest!

Strength:

find your 1RM Clean&Jerk in 15 minutes

WOD: AMRAP 10 Min.

10 Wall Ball (9/6)

10 Burpee

Accessory: EMOM 10 Min.

Odd: 8/8 one arm dumbbell strict press

Even: 8-10 bent over dumbbell row

Strength:

find your 1RM Snatch in 15 minutes

WOD: AMRAP 20 Min.

10 Overhead Squat (50/35)

20 Dumbbell Snatch (45/35)

30 Sit-up

40 Double under

Strength:

Find 1RM Front Squat in 15 minutes

WOD:

8 minutes time cap.

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

hand release push-up

hang power clean (50/35)

rest 2 minutes

8 minutes time cap.

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

chest to bar pull-up

push press (50/35)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of bench press

WOD: Teams of 2 complete 2 rounds for time

100 cal. row

100 wall ball (9/6)

100 sit-up

Conditioning: 

every 1.15 for 10 rounds death by burpees + lunges)

(1 burpee+2 steps lunge,2 burpees + 4 steps lunge..., + 10 burpee+20 steps lunge)

WOD: AMRAP 20 Min.

5   chin-up

10 box jump(24/20)

20 seconds hollow hold

30 double under

Strength:

every 30 seconds for 30 rounds 1 power clean

(increase the weight every 3 rounds)

WOD: AMRAP 10 Min.

6 Pull-up

6 Thruster (35/25)

CORE: EMOM 9 Min.

Min 1: max. rep v-up in 45 seconds

Min 2: 60 seconds plank

Min 3: rest!