Strength:

every 1.30 for 5 rounds 1 front squat

(start from %85 and work up to %95 of your 1RM front squat)

WOD: EMOM 25 min.

min 1: max. rep dumbbell push press (45/35)

min 2: max. cal. row

min 3: max. rep. kettlebell sumo deadlift high pull (55/35)

min 4: max. rep. jumping lunge

min 5: rest!

Strength:

every 2.00 min for 8 rounds

8-7-6-5-4-3-2-1 reps of touch and go deadlift (climbing)

1-2-3-4-5-6-7-8 reps of strict dips

WOD: (10 minutes time cap.)

6 rounds

6 burpee box jump over (24/20)

6 overhead squat (50/30)

6 toes to bar

CORE: 3 rounds

20 seconds hollow hold

30 kettlebell russian twist

40 flutter kick

Strength:

every 1.30 for 7 rounds 4-4-4-3-3-3-3 reps of clean and jerk

(start from %60 and work up to %75 of your 1RM clean and jerk)
(drop and reset)

WOD: AMRAP 20 min.

40 double under

20 dumbbell snatch (45/35)

10 front squat (50/35)

5   bar/ring muscle-up

WOD: '' HAMMER''

Five rounds for time

5    power clean (60/42.5)

10  front squat (60/42.5)

5    push jerk (60/42.5)

20  pull-up

rest 90 second after every round

Strength: EMOM 12 min.

odd: 12-15 medicine ball clean

even: 6-10 strict dips

Conditioning: For time

30-25-20-15-10 cal. row

rest 1:1

WOD: For time

21-15-9-15-21 reps of

v-up

box jump over (24/20)

double under

hand release push-up

Strength:

A) every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of back squat

(start from %75 and work up to %95 of your 1RM back squat)

B) every 1.30 for 7 rounds 3 touch and go power clean

(start from %65-70 of your 1RM)

WOD: For time (10 minutes time cap.)

60 thrusters (42.5/30)

*everytime you break 7 burpee

Strength:

every 1.15 for 8 rounds 8-7-6-5-4-3-2-1 reps of bench press

WOD: AMRAP 12 min.

4 strict pull-up

8 box jump (30/24)

12 dumbbell snatch (45/35)

150m run

Accessory: EMOM 9 min.

Min 1: 15 double kettlebell shrug

Min 2: 4-8 strict toes to bar

Min 3: 6 dumbbell front raise + 6 dumbbell lateral raise