Strength: EMOM 12 min.

odd:7-7-6-6-5-5 push press (from the floor)

even: 5-5-4-4-3-3 reps of chin-up

WOD: Teams of 2 complete AMRAP in 20 minutes

30 cal. row

20 hand release push-up

15 power clean (50/35)

10 dips

5   man maker (45/35)

Strength:

find 1RM back squat in 13 minutes

WOD: For time (12 minutes time cap.)

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

hang power snatch (45/25)

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

burpee box jump over (24/20)

Core: 4 Rounds (6 minutes time cap.)

30 seconds plank

15 sit-up

Strength: EMOM 10 min.

1 power clean + 1 hang power clean + 1 high hang power clean

(start from %50 and work up to a heavy complex)

WOD: AMRAP 18 min.

25 toes to bar

50 wall ball (9/6)

75 double under

WOD: ''TURNS''

5 Rounds for time

15 push press (50/35)

21 front squat (50/35)

400m run

Strength: EMOM 12 min.

Min 1: 4-8 strict pull-up / 3-4 negative pull-up

Min 2: 4-8 strict dips / 6-12 jumping dips

Min 3: 40 seconds weighted wall sit

WOD: For time (10 minutes time cap.)

30 burpee

300m run

20 burpee

200m run

10 burpee

100m run

CORE: 3 Rounds 

10 hollow rock

45 seconds plank

15 v-up

Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of strict press

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

WOD: 5 rounds for time (15 minutes time cap.)

5 bear complex (50/30)

20 box jump over (24/20)

Accessory: EMOM 9 min.

Min 1: 8-10 hammer curl

Min 2: 8-10 diamond push-up

Min 3: 10/10 dumbbell split squat

Strength:

every 1.30 for 7 rounds 1 rep paused front squat

(one second pause at the bottom)

(start from %85 and work up to %90+ of your 1RM)

WOD: EMOM 20 min.

min 1: max. rep wall ball (9/6)

min 2: max. rep sit-up

min 3: max. rep deficit push-up

min 4: max. calorie row

min 5: rest!