Conditioning:

Row

400m

300m

400m

300m

rest 1 minute between the rounds

WOD: AMRAP 16 Min.

8 Front Squat (42.5/30)

16 Double under

8 Sumo deadlift high pull (42.5/30)

Strength:

EMOM 12 Min.

Odd:4-6 Strict dips / 8-12 jumping dips

Even: 15 Ring Row

WOD: For time

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

Burpee

Box Jump over (24/20)

CORE: 4 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

Every 1.30 min for 7 rounds

3 Front Squat + 3 Thrusters

WOD: 5 rounds for time

8 Handstand push-up

150m Dumbbell farmer's carry (45/35)

15 Medicine Ball Clean (9/6)

WOD: 

AMRAP  15 Min.

8   Pull-up

12 Push-up

15 Air Squat

rest 2 minutes

AMRAP 9 Min.

10 Double Under

15 Sit-up

CORE: AMRAP 8 Min.

10 Knees to Elbow

30 seconds plank 

Strength:

Every 1.15 min for 8 rounds

1 Push Press+1 Push Jerk+1 Split Jerk

WOD: For Time

105 Power Clean (50/35)

*Everytime you break 10 Back Squat

Strength/Skill:

EMOM 15 Min:

3 Squat Snatch/3 Power Snatch + Overhead Squat

WOD: AMRAP 12 Min.

5 Deadlift (80/60)

7 Burpee

100m Sprint!

CORE: For Time

15-12-9-6-3 reps of

V-up

30-25-20-15-10 reps of

Kettlebell russian twist

Strength:

Find 3RM Power Clean in 12 minutes

then

EMOM 8 Min:

5 Power Clean with %50 of 3RM Power Clean

WOD: For Time

40 Box Jump (24/20)

25 Kettlebell Swing (55/35)

20 Push Press (50/35)

30 Box Jump (24/20)

20 Kettlebell Swing (55/35)

15 Push Press (50/35)

20 Box Jump (24/20)

15 Kettlebell Swing (55/35)

10 Push Press (50/35)

10 Box Jump (24/20)

10 Kettlebell Swing (55/35)

5   Push Press (50/35)