Strength:

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

(start from %60 and work up to %95 of your 1RM front squat)

WOD: 4 rounds for time (14 minutes time cap.)

12 push press (50/30)

12 box jump (24/20)

12 wall ball (9/6)

max. rep man maker (45/35) in the remaining time

CORE: EMOM 9 min.

min 1: 8/8 alternate one leg v-up

min 2: 30-45 seconds plank (on hands)

min 3: 8-12 strict knees to elbow

Strength:

every 1.30 for 7 rounds 3-3-3-2-2-2-2 reps of clean&jerk

(start from %70 and work up to %85 of your 1RM clean&jerk)

(drop and reset)

WOD: For time

40 cal. row

40 power snatch (40/25)

40 hand release push-up

40 overhead squat (40/25)

40 burpee

Strength A)

every 1.30 for 7 rounds 5 rep bench press 

(climbing)

Strength B)

every 1.30 for 7 rounds 5 rep deadlift

(climbing)

WOD: '' backwards Fran'' (10 minutes time cap.)

9-15-21 reps of

thrusters (42.5/30)

pull-up

WOD: ''DANIEL''

for time

50 pull-up

400m run

21 thruster (42.5/30)

800m run

21 thruster (42.5/30)

400m run

50 pull-up

Strength/Conditioning: EMOM 12 min.

death by dumbbell step-up over

(1,2,3...12 reps of dumbbell step-up overs)

WOD: For time

100 wall ball (9/6)

*everytime you break 100m run

CORE: EMOM 9 min.

min 1: 15-20 medicine ball sit-up

min 2: max. rep toes to bar

min 3: 30-45 seconds plank

Strength:

find your 1RM back squat in 15 minutes

WOD: For time

12 power snatch (40/20)

60 double under

12 burpee pull-up

9 power snatch (50/25)

50 double under

9 burpee pull-up

6 power snatch (60/30)

40 double under

6 burpee pull-up

3 power snatch (70/35)

30 double under

3 burpee pull-up

Strength:

every 45 seconds for 15 rounds 1 bear complex

(work up to a heavy single)

WOD: 12 minutes time cap.

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

hang power clean (50/30)

push-up

Accessory: EMOM 9 min.

min 1: 8-10 dumbbell arnold press

min 2: 12-15 glute bridge

min 3: 10-12 bent over dumbbell row