Strength:

every 1.30 for 5 rounds 5 reps deadlift

(start from %60 and work up to %75 of your 1RM)

WOD: 5 rounds for time

4   man maker (45/35)

12 dumbbell facing burpees

200m run

Strength:

every 1.30 for 7 rounds 1 squat snatch

(start from %70 and work up to %95)

WOD: For time (12 minutes time cap.)

27-21-15-9 reps of

back squat (70/45)

chest to bar pull-up

CORE: AMRAP 7 minutes

30 seconds side plank (right)

15 v-up

30 seconds side plank (left)

Strength:

every 30 seconds for 30 rounds 1 squat clean

(increase the weight every 3 rounds and start from %50 of your 1RM)

WOD: teams of 2 complete for time

70 push-up

60 cal. row

50 wall ball (9/6)

40 target burpee

50 wall ball (9/6)

60 cal.row

70 push-up

Strength:

up to heavy 1 push press + 1 push jerk in 12 minutes

WOD: AMRAP 12 minutes

5 power snatch (50/30)

7 toes to bar

9 box jump over (24/20)

Accessory: EMOM 9 min.

Min 1: 3-8 strict pull-up

Min 2: 30 seconds kettlebell farmer's hold

Min 3: 12-16 steps one arm dumbbell overhead lunge

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of front squat

(start from %60 and work up to %80 of your 1RM front squat)

WOD: For time

18-15-12-9-6 reps of

hang power clean (50/30)

18-15-12-9-6 reps of

dumbbell thruster (45/35)

36-30-24-18-12 reps of

double under

18-15-12-9-6 reps of

hand release push-up

WOD: ''HOLBROOK''

10 rounds for time

5  thruster (50/35)

10 pull-up

100m run

1 minute rest

Strength: EMOM 10 min.

odd: 4-8 strict dips

even: 15-20 plate ground to overhead

WOD: 3 rounds for time

50 air squat

40 dumbbell one arm hang clean&jerk (45/35)

30 double under

20 v-up

10 burpee box jump (24/20)