Strength:

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

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

WOD: 2 rounds for time

amrap 3 minutes max sets of Cindy

rest 60 seconds 

amrap 2 minutes max rep wall ball (9/6)

rest 60 seconds

amrap 90 seconds max rep hang power clean (50/30)

rest 60 seconds

Strength:

up to heavy 1 power clean + 1 push press + 1 squat clean + 1 push jerk in 12 minutes

WOD: For time

cash in: 1000m row

 then 3 rounds

30 hand release push-up

15 dumbbell box step-up overs (45/35)

30 dumbbell snatch (45/35)

Strength:

every 1.30 for 5 rounds 3 reps deadlift

(start from %70 and work up to %85 of your 1RM deadlift)

(touch and go)

WOD:

AMRAP 6 min.

8 thrusters (35/20)

6 burpee pull-up

rest 2 minutes

AMRAP 6 min.

6 thrusters (42.5/25)

8 over the bar burpee

rest 2 minutes

AMRAP 6 min.

4 thrusters (50/30)

10 burpee

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 reps of squat snatch 

(start from %60 and work up to %90 of your 1RM)

(drop and reset)

WOD: AMRAP 18 min.

40 double under

20 kettlebell swing (55/35)

10 overhead squat (50/25)

5   bar/ring muscle-up

Strength:

every 1.30 for 7 rounds 8-6-4-2-4-6-8 reps of bench press

WOD: For time (12 minutes time cap.)

21-15-9 reps of

clean & jerk (60/35)

30-20-10 reps of

box jump over (30/24)

Accessory: EMOM 9 min.

Min 1: 8/8 one arm kettlebell shoulder press

Min 2: 5-10 strict toes to bar

Min 3: 10 bent over dumbbell row

WOD: ''Wittman''

7 Rounds for time

15 kettlebell swings (55/35)

15 power cleans (42.5/30)

15 box jumps (24/20)

Conditioning:

600-500-400-300-200m row

rest 1:1 between the rounds

WOD: AMRAP 16 min.

20 double under

10 one arm dumbbell snatch (45/35) (right)

20 steps jumping lunge

10 one arm dumbbell snatch (45/35) (left)