Strength: EMOM 15 min.

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

WOD: 

5 minutes time cap.

45 thrusters (42.5/30)

max. rep burpee in the remaining time

Rest 2 minutes

5 minutes time cap.

50 burpee

max. rep kettlebell swing (55/35) in the remaining time

Rest 2 minutes

5 minutes time cap.

75 kettlebell swings

max. rep thruster (42.5/30) in the remaining time

Strength:

Every 1.30 for 6 rounds 3-3-3-2-2-2 reps of push press

(Start from %75 and work up to %85 of your 1RM)

WOD: For time (17 minutes time cap.)

Cash in: 60/40 cal. row

Then 4 rounds

20 one arm dumbbell hang power snatch (45/35)

15 dumbbell deadlift (45/35)

10 pull-up

CORE: 2 rounds

20 seconds hollow hold

30 crunch

40 flutter kicks

Strength:

every 1.30 for 7 rounds 5-4-3-2-1-1-1 reps of front squat

(Start from %70 and work up to a heavy single)

WOD: for time

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

Hang power clean (50/30)

Push-up

Toes to bar

WOD: ''Carse''

21-18-15-12-9-6-3 reps of

squat clean (42.5/30)

double unders

deadlift (85/60)

box jump (24/20)

Endurance:

every 1.15 for 10 rounds until failure

(1 wall ball (9/6)-5 double under/single under,2-10,3-15...10-50)

WOD: 4 rounds for time

5 dips

10x (1 kettlebell sumo deadlift high pull + 1 kettlebell swing (55/35) )

15 burpee

20 sit-up

Strength: EMOM 15 min.

1 snatch grip high pull + 1 power snatch + 1 overhead squat

WOD: teams of 2 complete AMRAP in 20 minutes

800/600m row

10 bear complex (40/25)

20 dumbbell box step-up overs (45/35)

20 toes to bar

Strength:

every 1.30 for 7 rounds 4-3-2-1-2-3-4 reps of back squat

(start from %85 of your 1RM back squat)

WOD: 10 rounds for time

6 power clean (50/30)

10 over the bar burpees