Strength:

every 1.30 for 8 rounds 5-5-5-5-4-4-4-4 reps of unbroken hang squat clean

(start from %60 and work up to %70 of your 1RM)

WOD: teams of 2 complete AMRAP in 20 minutes

row 800m

athlete a: row

athlete b: deadlift hold (55/35)

50 push-up

athlete a: push-up

athlete b: plank hold (on hands)

30 front squat

athlete a: front squat

athlete b: kettlebell goblet squat hold (55/35)

Strength:

every 1.30 for 6 rounds 4-4-4-3-3-3 reps of power snatch

(start from %70 and work up to %80 of your 1RM)

(drop and reset)

WOD: 4 rounds for time

10 pull-up

12 burpee

14 dumbbell power clean

16 wall ball (9/6)

Strength:

every 1.30 for 7 rounds 8-7-6-5-6-7-8 reps of back squat

(start from %60 of your 1RM)

WOD: For time

20-15-10-5-10-15-20 reps of 

box jump over (24/20)

15-12-9-6-9-12-15 reps of

push press (50/30)

*30 double under (60 single under) after every round

WOD: For time

20 thrusters (60/42.5)

20 burpees

20 cleans (60/42.5)

20 sit-ups

20 shoulder to overhead (60/42.5)

20 push-ups

20 overhead squats (60/42.5)

20 handstand push-ups

20 front squats (60/42.5)

20 air squats

Endurance:

every 1.30 for 10 rounds until failure

(1 kettlebell swing + 1 burpee + 1 kettlebell goblet squat)

(2-2-2,3-3-3...10-10-10)

WOD: AMRAP 10 min.

15 double under

10 hand release push-up

5   double dumbbell ground to overhead (45/35)

CORE: EMOM 6 min.

min 1: 30 seconds plank

min 2: 30 flutter kicks

min 3: 15 crunch

Strength:

every 1.30 for 7 rounds 2-2-1-1-1-1-1 reps of squat clean & jerk

(start from %65 and work up to %90 of your 1RM)

WOD: For time

15-12-9-6 reps of

overhead squat (40/25)

pull-up

then immediately into

20-16-12-8 reps of

dumbbell deadlift (45/35)

one arm dumbbell push press (45/35)

Strength:

find 1RM front squat in 13 minutes

WOD: For time (15 minutes time cap.)

cash in: 750/600m row

then 4 rounds

15 wall ball (9/6)

10 power clean (50/30)

Accessory: EMOM 6 min.

min 1: 8-10 dumbbell biceps curl

min 2: 8-10 dumbbell skull crusher

min 3: 12-16 steps dumbbell front rack lunge