Strength: 

Find 3RM Front Squat in 10 Min

then rest 2 minutes

EMOM 6 Min. :

6 Front Squat with %70 of your 3RM Front Squat

WOD: Team of 2 complete as many rounds as possible in 20 minutes:

500m Row
40 Box Jump over (24/20)
30 Push Press (45/30) 

Strength:

7x5 Bench Press

WOD: AMRAP 12 Min.

12 cal. Row

12 Burpees over Row

CORE: 4 Rounds

1 min. Plank

30 seconds rest

1 min. Plank (on hands)

30 seconds rest

Strength: EMOM 14 Min.

ODD: 4-8 Strict Dips

EVEN: 30-45 seconds ring lockout hold

WOD: 7 Rounds for Time

12 Hand release push-up

16 Box Jump (24/20)

24 Sit-up

Strength: EMOM 12 Min.

ODD: 5 Back Squat

EVEN: 5-8 Strict Pull-up

WOD: AMRAP 12 Min.

2-2,4-4,6-6... reps of

Strict Press (35/25)

Toes to Bar

*100m run after every round

Strength:

10-5-3-1-1-1-3-5-10 reps of

Push Jerk

WOD: 6 Rounds for Time

15 Wall Ball (9/6)

20 Kettlebell Swing (55/35)

30 Double Unders

Conditioning:

5x300m Row

Rest 45 seconds between the rounds

WOD: AMRAP 12 Min.

6 Power Clean (50/35)

9 Box Jump Over (24/20)

CORE: 4 Rounds

30 sec. hollow hold

20 sit-ups

30 sec. arch hold

Strength: Every 1.30 Min. for 7 sets

2 Rounds of

1 Snatch grip Deadlift

1 Snatch grip Shrug

1 Snatch grip High Pull

1 Power Snatch

WOD: For Time

40-30-20-10 reps of

Medicine Ball Clean (9/6)

27-21-15-9 reps of

Deadlift (70/50)