Strength A): 

every 1.30 for 6 rounds 5 reps back squat

(start from %70 and work up to %80)

Strength B): EMOM 14 min.

Odd: 7-6-5-4-3-2-1 reps of bench press (climbing)

Even: 1-2-3-4-5-6-7 reps of chin-up

WOD: For time

21-15-9 reps of

Power Snatch (45/25)

300-200-100m 

Run

Strength: EMOM 10 min.

3 strict press (climbing)

WOD: For time (12 minutes time cap.)

75 hang power clean (55/30)

*every minute starts with 4 over the bar burpees

Accessory: EMOM 9 min.

Min 1: 10/10 alternate dumbbell curl

Min 2: 8/8 duumbbell front raise

Min 3: 10 dumbbell skull crushers

Strength:

every 1.30 for 5 rounds 1 rep deadlift

(start from %80 and work up to %95)

WOD: Teams of 2 complete AMRAP in 25 minutes

A) 40 wall ball (9/6) (in total)

     max meter row

B) 50 hand release push-up (in total)

     goblet squat hold (55/35)

C) 60 sit-up (in total)

     plank hold

Strength:

find 1RM Squat Snatch in 15 minutes

WOD: 4 rounds for time

12 dips

16 steps dumbbell front rack lunge (45/35)

4  man maker (45/35)

16 toes to bar

Strength:

every 1.30 for 6 rounds 5 reps Front Squat 

(start from %70 and work up to %80)

Barbell Conditioning: 

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of touch and go power clean 

(climbing)

WOD: AMRAP 9 minutes

15 double under

9   push press (45/25)

6   pull-up

WOD: ''ZEMBIEC''

5 rounds for time

11 back squat (85/55)

7 strict burpee pull-ups

400m run

during each burpee pull-up perfrom a strict push-up, jump to a bar and perform a strict pull-up

Strength/Skill: EMOM 12 min.

Min 1: 3-5 chin-up + 3-5 strict pull-up

Min 2: max rep double under / max rep double under attempt

Min 3: 4-6 strict dips + 8-10 push-up

WOD: AMRAP 10 minutes

1-1,2-2,3-3,4-4... reps of

dumbbell clusters (45/35)

burpees

CORE: 3 rounds for time

40 hollow body flutter kicks

30 sit-up

20 seconds hollow hold