WOD: ''ROCK''

3 x AMRAP 5 minutes

10 power cleans (60/42.5)

12 burpees

14 box jumps (24/20)

20 sit-ups

max. distance row in the remaining time

rest 1 minute

Endurance:

every 1.30 for 10 rounds until failure 

1 wall ball (9/6) + 1 burpee + 1 kettlebell sumo deadlift high pull (55/35)

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

WOD: AMRAP 12 min.

5 pull-up

10 steps dumbbell front rack lunge (45/35)

15 box/bench dips

CORE: AMRAP 7 min.

20 kettlebell russian twist

15 seconds hollow hold

10 toes to bar

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of front squat

WOD: For time

25-20-15-10-5 reps of

push-up

box jump (24/20)

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

sit-up

WOD: "PEDRO 66"

3 rounds for time

22 calorie row

22 shoulder to overhead (42.5/30)

22 pull-ups

22 back squats (42.5/30)

22 sit-ups

cash out: 5 push-ups

Conditioning: AMRAP in 10 minutes

25 double under

250m row

200m run

WOD: 15 minutes time cap.

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

burpee box jump (24/20)

dumbbell snatch (45/35)

v-up

Accessory: EMOM 9 min.

min 1: 30 seconds wall sit

min 2: 30 seconds plank hold

min 3: 15-20 seconds dead hang hold

Strength:

find 3RM bench press in 12 minutes

Barbell conditioning:

every 30 seconds for 20 rounds 

1 power clean (start from %50 and work up to a heavy single)

WOD: For time (10 minutes time cap.)

21-15-9 reps of

deadlift (90/60)

dips

*150m run after every round

Strength: EMOM 12 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 4-8 strict toes to bar

min 3: 4-8 strict pull-up

WOD: AMRAP in 9 minutes

5 hang power snatch (45/25)

20 air squat

CORE: EMOM 9 min.

min 1: 15-20 sit-up

min 2: 8-10 hollow rock

min 3: 20-30 flutter kicks