Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of touch and go power clean

WOD: For time

4 bar muscle-up

24 dumbbell snatch (45/35)

5 bar muscle-up

20 dumbbell snatch (45/35)

6 bar muscle-up

16 dumbbell snatch (45/35)

40 steps back rack lunge (60/40)

16 dumbbell snatch (45/35)

6 bar muscle-up

20 dumbbell snatch (45/35)

5 bar muscle-up

24 dumbbell snatch (45/35)

4 bar muscle-up

Strength:

up to heavy 1 hang power snatch + 1 high hang power snatch in 12 minutes

WOD: 13 minutes time cap.

5 rounds for time

10 deadlift (100/60)

10 dumbbell hang squat clean thrusters (45/35)

Accessory: EMOM 8 Min.

odd: 30 seconds goblet squat hold

even: 2-4 wall climb

Strength:

every 2.00 for 7 rounds

7-6-5-4-3-2-1 reps of

bench press

1-2-3-4-5-6-7 reps of

strict pull-up

WOD: 12 minutes time cap.

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

dumbbell push press (45/35)

v-up

* run 50m after every round

CORE: 3 rounds

10 toes to bar

20 seconds hollow hold

Strength:

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

WOD: 20 minutes time cap.

4 rounds

15 hang power clean (50/35)

20 box jump over (24/20)

25 hand release push-up

max. rep thrusters in the remaining time

Strength:

find 1RM push jerk in 15 minutes

WOD:

AMRAP 10 min.

15 wall ball (9/6)

15 cal. row

rest 2 minutes

AMRAP 10 min.

12 sumo deadlift high pull (42.5/30)

12 over the bar burpee

Strength: EMOM 10 min.

odd: 10-12 dumbbell bench press

even: 12-15 sumo kettlebell high pull

WOD: ''ROY''

5 Rounds for time

15 deadlift (100/75)

20 box jumop (24/20)

25 pull-up

WOD: 

AMRAP 10 min.

6 chest to bar pull-up

12 sit-up

150m run

rest 90 seconds

AMRAP 10 min.

8 deficit push-up

16 steps jumping lunge

30 seconds plank

rest 90 seconds

AMRAP 10 min.

10 burpee

30 seconds wall sit

12 hollow-rock