Strength:

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

WOD: AMRAP 12 min.

6 hang power clean (50/35)
8 over the bar burpee

20 double under

Accessory: EMOM 6 min.

odd: 12 dumbbell deadlift

even: 4-10 dips

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of squat snatch

WOD: For time

30-25-20-15-10 reps of

hand release push-up

8-7-6-5-4 reps of

bear complex (50/35)

30-25-20-15-10 reps of 

v-up

Strength:

every 1.30 for 7 rounds 3 rep deadlift (climbing)

WOD: ''HELEN''

3 rounds for time

400m run

21 kettlebell swing (55/35)

12 pull-up

Conditioning: EMOM 12 Min.

odd: max. cal. row

even: rest

Strength: EMOM 12 Min.

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

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

WOD: AMRAP 20 Min.

10 burpee

15 v-up

10 hand release push-up

15 box jump over (24/20)

Strength (1): EMOM 8 Min.

5 back squat (climbing)

Strength (2): EMOM 10 Min.

3 power snatch (climbing)

WOD: AMRAP 9 Min.

5 dumbbell front squat (45/35)

7 toes to bar

9 kettlebell swing (55/35)

Strength:

every 30 seconds for 30 rounds 1 clean&jerk 

(increase the weight every 5 rounds)

WOD: AMRAP 12 Min.

5   deadlift (100/60)

10 burpee pull-up

150m run

Accessory: EMOM 8 Min.

odd: 8/8 dumbbell reverse lunge

even: 8 dumbbell hammer curl

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of overhead squat

WOD: 12 minutes time cap.

2-2,4-4,6-6... reps of 

hang power snatch (50/35)

wall ball (9/6)

CORE: 4 rounds

15 medicine ball sit-up

30 kettlebell russian twist