Strength:

up to a heavy single squat snatch in 12 minutes

WOD: AMRAP 13 minutes

25 wall ball (9/6)

200m run

25 kettlebell swing (55/35)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell hammer curl

Min 2: 8-10 strict dips

Min 3: 10/10 dumbbell split squat

Strength: EMOM 12 min.

odd: max. rep handstand push-up in 30 seconds

even: 6-5-4-3-2-1 reps of deadlift (climbing)

WOD: 14 minutes time cap.

30 double dumbbell ground to overhead (45/35)

30 box jump over (24/20)

20 double dumbbell ground to overhead (45/35)

20 burpee box jump (24/20)

10 double dumbbell ground to overhead (45/35)

10 dumbbell burpee box step-up over (24/20) (45/35)

CORE: 4 rounds for time

60 seconds plank

20 v-up

Strength:

every 1.15 for 7 rounds 7-6-5-4-3-4-5-6-7 reps of push press

WOD:

A) 10 minutes time cap.

15-12-9-6-3 

reps of thrusters (40/45/50/55/60)

cal. row

rest 3 minutes

B) amrap in 10 minutes

10 toes to bar

15 hand release push-up

20 double under

Strength:

every 1.30 for 7 rounds 5 back squat

(start from %70 and work up to %75 of your 1RM back squat)

WOD: For time

12-11-10-9-8 reps of

power snatch (55/30)

burpee pull-up

power clean (55/30)

WOD: ''OMAR''

For time

10 thrusters (42.5/30)

15 bar facing burpees

20 thrusters (42.5/30)

25 bar facing burpees

30 thrusters (42.5/30)

35 bar facing burpees

CORE:EMOM 9 min.

Min 1: 40 seconds plank

Min 2: 15-20 v-up

Min 3: 20-30 kettlebell russian twist

Strength/Conditioning: EMOM 15 min.

Min 1: 3-6 chin-up

Min 2: 10-15 unbroken wall ball

Min 3: max. calorie row in 40 seconds

WOD: For time

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

double dumbbell ground to overhead (45/35)

dips

target burpee

Strength:

every 1.30 for 7 rounds 2 touch and go power snatch

(you choose the weight)

(climbing)

WOD: EMOM 25 min.

Min 1: max. rep bar muscle up/chest to bar pull-up/pull-up

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

Min 3: max. rep push jerk (45/25)

Min 4: max. rep sit-up

Min 5: rest!