Strength: EMOM 12 min.

min 1: 12-16 dumbbell snatch (45/35)

min 2: 10-12 high box jump (30/24)

min 3: 8-10 dumbbell floor press

WOD: For time

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

push jerk (55/35)

toes to bar

target burpee

Strength:

every 1.30 for 7 rounds 3 reps deadlift

(start from %80 and work up to %85 of your 1RM)

WOD:

7 minutes time cap.

50 power snatch (45/25)

*every time you break 100m run

rest 2 minutes

amrap 10 minutes

20 push-up

40 double under (80 single under)

Strength: 

every 1.30 for 6 rounds 4-4-4-3-3-3 reps of strict press

(start from %75 and work up to %80 of your 1RM)

WOD: 13 minutes time cap.

1-2-3,2-4-6,3-6-9... reps of

pull-up

one arm dumbbell hang clean & jerk (45/35)

air squat

CORE: 3 rounds

25-20-15 reps of

v-up

25-20-15 seconds of

hollow hold

WOD: ''343'' 

For time

100 deadlifts (60/42.5)

100 power cleans (42.5/30)

100 ground to overhead (30/15)

43   burpees

Conditioning: 2 Rounds

row 800m

rest 1:1 between the rounds

Burner: amrap for 7 minutes

7 wall ball (9/6)

7 burpee

WOD: 3 rounds for time

20 dumbbell snatch (45/35)

15 box jump (24/20)

20 v-up

15 kettlebell swing (55/35)

Strength: EMOM 12 min.

min 1: 8-10 dumbbell bench press

min 2: 12-15 kettlebell goblet squat

min 3: 10-12 kettlebell sumo deadlift high pull

WOD:

5 minutes time cap.

60 push-up

*every minute starts with 50m run

rest 60 seconds

5 minutes time cap.

60 medicine ball clean (9/6)

*every minute starts with 3 push-ups

rest 60 seconds

5 minutes time cap.

700m run

*every minute starts with 3 medicine ball clean (9/6)

Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of power snatch

(drop and reset)

( start from %65 and work up to %75 of your 1RM power snatch)

WOD:

AMRAP 6 min.

21 deadlift (50/30)

9   pull-up

rest 90 seconds

AMRAP 6 min.

15 front squat (50/30)

6  chest to bar pull-up

rest 90 seconds

AMRAP 6 min.

9 push jerk (50/30)

9 bar muscle-up