Strength:

Every 1.30 for 6 rounds

6-5-4-3-2-1 reps of power snatch

1-2-3-4-5-6 reps of overhead squat

WOD: For time

5 toes to bar

10 box jump over (24/20)

10 toes to bar

15 box jump over (24/20)

15 toes to bar

20 box jump over (24/20)

12 man makers (45/35)

20 box jump over (24/20)

15 toes to bar

15 box jump over (24/20)

10 toes to bar

10 box jump over (24/20)

5 toes to bar

Strength:

Every 2.00 for 5 rounds

(7-7,6-6,5-5,4-4,3-3) reps of power clean + push press

(First cleans then presses)

WOD:

Every 2.30 for 6 rounds

25 kettlebell swings(55/35) + 200m run

max. rep pull-up in the remaining time

rest 60 seconds between the rounds

Strength/conditioning: EMOM 10 min.

Odd: 6-8 devils press

Even: 8-10 burpee box jump over (24/20)

WOD: AMRAP 10 min.

5 sumo deadlift high pull (40/25)

10 wall ball (9/6)

15 push-up

CORE: 4 rounds

8 toes to bar

20 seconds hollow hold

Strength:

Up to a heavy single bench press in 12 minutes

WOD: 6 rounds for time

8 hang power clean (50/30)

50 double unders (125 single unders)

8 dips(x1.5 bench dips/jumping dips)

Strength:

Every 1.30 for 6 rounds 8 reps back squat

(Start from %65 of your 1RM back squat)

WOD: For time

40-30-20-10 reps of

Dumbbell snatch (45/35)

Air squat

One arm dumbbell push press (45/35)

Sit-up

Conditioning: EMOM 15 min.

min 1: max. cal. row in 45 seconds 

min 2: max. rep single under/double under in 45 seconds

min 3: rest

WOD: AMRAP 20 min.

30 push-up

40 kettlebell swing (55/35)

50 sit-up

60 air squat

Strength: EMOM 12 min.

1 hang power clean + 1 hang squat clean

(climbing)

WOD: For time

5 rounds 

10 push press (50/30)

30 double under (75 single under)

then immediately into

5 rounds 

6 bar muscle-up (x1.5 chest to bar pull-up/x2 pull-up)

16 box jump over (24/20)