Strength:

find 1RM back squat in 15 minutes

WOD:

every 2 minutes for 10 rounds death by wall balls and pull-ups

(2-2,4-4,6-6,...,20-20 reps of wall balls (9/6) and pull-ups)

Strength:

up to heavy 1 power clean + 1 hang power clean in 12 minutes

WOD: 4 Rounds for time

5   bear complex (50/30)

20 dumbbell snatch (45/35)

50 double under

100m kettlebell farmer's carry (55/35)

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of bench press

(climbing)

WOD: ''DIANE''

For time (10 minutes time cap.)

21-15-9 reps of

Deadlift (100/70)

Handstand push-up

Accessory: For time

7-6-5-4-3 reps of

chin-up

15-12-9-6-3 reps of

ball slam (9/6)

Strength:

every 1.30 for 7 rounds 2 drop and reset squat snatch

(start from %60 and work up to %85)

WOD:

9 minutes time cap.

60 power clean (60/40)

max. rep kettlebell goblet squat in the remaining time (55/35)

rest 2 minutes

amrap 9 minutes.

10 burpee over rower

15 cal. row

Strength:

every 1.15 for 7 rounds

4-3-2-1-2-3-4 reps of strict press

2-3-4-5-4-3-2 reps of push press

WOD: AMRAP 12 min.

4   bar/ring muscle-up

8   dumbbell step-up over (45/35)

12 sumo deadlift high pull (45/30)

16 push-up

CORE: For time

15-12-9 reps of

strict toes to bar

75-60-45 seconds

plank

WOD: ''McGhee''

AMRAP 30 min.

5   deadlift (125/85)

13 push-up

9   box jump (24/20)

WOD: EMOM 25 min.

min 1: max. rep hand release push-up

min 2: max. rep toes to bar

min 3: max. rep single/double under

min 4: 30-45 seconds wall sit

min 5: rest!

CORE:3 rounds

30 sit-ups

30 hollow body flutter kicks

30 kettlebell russian twists