WOD: ''TOMMY MAC''

2 Rounds for time

12 burpee

12 thrusters (50/35)

12 burpee

12 power snatch (50/35)

12 burpee

12 push jerk (50/35)

12 burpee

12 hang squat clean (50/35)

12 burpee

12 overhead squat (50/35)

Conditioning: EMOM 15 min.

death by wall ball (9/6)

WOD: For time

20 pull-up

20 push-up

15 pull-up

15 push-up

10 pull-up

10 push-up

50 box jump (24/20)

10 push-up

10 pull-up

15 push-up

15 pull-up

20 push-up

20 pull-up

Strength A: EMOM 10 min.

2 sets of:

5-4-3-2-1 reps of back squat

(2nd set must be heavier)

Strength B: EMOM 10 min.

2 sets of:

5-4-3-2-1 reps of bench press

(2nd set must be heavier)

WOD: For time (10 minutes time cap.)

50 power snatch (45/25)

*everytime you break 20 double unders

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of power clean

WOD: For time

cash in: 50 cal. row

then 15-12-9-6-3 reps of

deadlift (100/60)

hand release push-up

cash out: 400m run

WOD: 16 minutes time cap.

4 rounds for time

15 box jump over (24/20)

15 push press (50/35)

15 toes to bar

Accessory: EMOM 9 min.

Min 1: 8/8 alternate dumbbell front raise

Min 2: 8-10 dumbbell hammer curl

Min 3: 16-20 steps reverse lunge

CORE: 10 Rounds

tabata plank

Strength:

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

WOD:

AMRAP 9 minutes

21-15-9 reps of

dumbbell hang power clean (45/35)

dips

rest 2 minutes

AMRAP 9 minutes

30-20-10 reps of

sit-up

double under

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of thruster

WOD: 16 minutes time cap.

1-1-1,2-2-2,3-3-3... reps of

overhead squat (50/30)

over the bar burpee

chest to bar pull-up