Strength:

every 1.30 for 8 rounds 4-4-4-4-3-3-3-3 reps of unbroken hang squat clean

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

WOD: AMRAP 12 min.

12 kettlebell swing (55/35)

8   wall ball (9/6)

4   bar muscle-up (x1.5 chest to bar pull-up)

CORE: 3 rounds

20-20-20 seconds side plank-plank-side plank

30 kettlebell russian twist

40 mountain climbers

Strength: EMOM 12 min.

min 1: 10 dumbbell push press

min 2: 5-10 toes to bar

min 3: 10 bent over dumbbell row

WOD:

every 2.30 for 6 rounds 

18-15-12-9-6-3 reps of 

over the bar burpee

3-6-9-12-15-18 reps of

sumo deadlift high pull (42.5/30)

*max. rep double/single unders in the remaining time

WOD: ''WOOD''

5 rounds for time

400 meter run

10 burpee box jumps (24/20)

10 sumo deadlift high pull (42.5/30)

10 thrusters (42.5/30)

1 minute rest

Endurance:

every 1.30 for 10 rounds until failure

(1 burpee + 1 one arm dumbbell hang clean & jerk (45/35) + 1 box jump over (24/20)

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

WOD: AMRAP 12 min.

7 pull-up

14 kettlebell goblet squat (55/35)

21 double under

CORE: AMRAP 5 min.

10 seconds l-hang hold

15 v-up

20 hollow body flutter kicks

Strength:

every 1.30 for 7 rounds 2 reps deadlift

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

WOD: 3 rounds for time

20 power snatch (45/25)

35 wall ball (9/6)

20 toes to bar

Strength:

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

(start from %65 and work up to %95 of your 1RM)

WOD: For time (11 minutes time cap.)

30-20-10 reps of

kettlebell swing (55/35)

burpee

*200m run after every round

Accessory: EMOM 9 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 8/8 dumbbell split squat

min 3: 12 dumbbell shrug

Strength: EMOM 12 min.

min 1: 8-12 deficit push-up

min 2: 8-7-6-5 overhead squat (from the floor)

min 3: 4-8 chin-up / 2-4 negative chin-up

WOD: For time (18 minutes time cap.)

8-7-6-5-6-7-8 reps of 

thrusters (50/30)

pull-up

handstand push-up

hang power clean (50/30)