Strength:

Every 90 seconds for 9 rounds

6-6-6-4-4-4-2-2-2 reps of 

Clean&Jerk

WOD: 4 Rounds for time

30 steps Dumbbell Lunge (45/35)

20 Dumbbell Snatch

40 Double Under

WOD:

AMRAP 20 Min.

10 Pull-up

15 Box Jump (24/20)

30 Sit-up

10 Burpee

CORE:

EMOM 12 Min.

Min 1: Max. rep Toes to Bar

Min 2: Max. rep Kettlebell russian twist

Min 3: Max. seconds weigthed plank

Min 4: REST

Strength:

Every 90 seconds for 8 Rounds

3 Push Press + 7 Back Squat

WOD: For time

25-20-15-10-5 reps of

Sumo Deadlift High Pull (42.5/30)

10-20-30-40-50 reps of

Hand release push-up

EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of

Wall Climb

WOD: EMOM 25 Min.

Min 1: Max. rep pull-up

Min 2: Max. meter run

Min 3: Max. sit-up

Min 4: Max rep single/double under

Min 5: Rest

Conditioning:

3x500m Row

Rest 1:1 between the rounds

WOD: Time cap. 15 Min.

3-3,6-6,9-9,12-12... reps of

Power Clean (50/35)

Targer Burpee

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 10 Min.

6 steps back rack Lunge

WOD: 4 Rounds for Time

30 Kettlebell Swing (55/35)

15 Push Jerk (50/35)

300m Run

Strength: EMOM 12 Min.

ODD: 4-8 strict pull-up / 10-15 jumping pull-up

EVEN: 30-40 seconds dip lockout hold

WOD: For Time

50-40-30-20-10 reps of

Air Squat

10-20-30-40-50 reps of

Box Jump (24/20)

*20 V-up after every round