Strength: EMOM 10 min.

Odd: 10-12 deficit push-up

Even: 4-8 chin-up

WOD: AMRAP 10 minutes

12 kettlebell swing (55/35)

12 box jump over (24/20)

12 dumbbell snatch (45/35)

Accessory: EMOM 8 min.

Odd: 10 seated dumbbell press

Even: 8/8 one leg single kettlebell deadlift

Strength:

every 30 seconds for 30 rounds 1 clean&jerk

(start from %50 and build up to a heavy single)

WOD: 20 minutes time cap.

11-10-9-8-7-6-5-4-3-2-1 reps of

burpee pull-up

wall ball (9/6)

*max. rep one arm dumbbell hang clean&jerk (45/35) in the remaining time

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of bench press

WOD:

AMRAP 10 minutes

8   sumo deadlift high pull (40/25)

12 one arm dumbbell push press (45/35)

24 double under

rest 2 minutes

AMRAP 10 minutes

10 cal. row

8   toes to bar

10 hand release push-up

Strength:

up to heavy 1 power snatch + 1 overhead squat in 12 minutes

WOD: For time

21 pull-up

21 front squat (55/30)

42 v-up

15 chest to bar pull-up

15 front squat (65/35)

30 v-up

9   bar muscle-up

9   front squat (75/40)

18 v-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of deadlift

(start from %60 and work up to %95)

WOD: AMRAP 15 minutes

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

power clean (35/25)

box jump (24/20)

thruster (35/25)

WOD: ''DALLAS 5''

AMRAP 5 minutes

burpees

rest 1 minute

AMRAP 5 Minutes

7 deadlifts (70/45)

7 box jumps (24/20)

rest 1 minute

AMRAP 5 minutes

turkish get-ups (35/25 lbs kettlebell)

rest 1 minute

AMRAP 5 minutes

7 snatches (35/25)

7 push-up

rest 1 minute

AMRAP 5 minutes

row for calories

Skill/Conditioning: EMOM 12 min.

Min 1: 8-12 box jumps (30/24)

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

Min 3: max. cal. row in 45 seconds

WOD: For time

21-18-15-12-9-6-3 reps of

air squat

one arm dumbbell push press (45/35)

v-up

kettlebell sumo deadlift high pull (55/35)