Strength:

find 5RM Deadlift in 12 minutes

WOD: 4 Rounds for time

15 Hang Power Clean (42.5/25)

50m Dumbbell farmer's carry (45/35)

30 sit-up

50m Dumbbell farmer's carry (45/35)

15 Overhead Squat (42.5/25)

50m Dumbbell farmer's carry (45/35)

Strength:

EMOM 10 Min.

1-3 bar muscle-up / 2-4 jumping muscle-up

WOD: AMRAP 15 Min.

10 Push-up

20 Double Under

10 Box jump over (24/20)

CORE:For time

90 seconds plank

15 V-up

60 seconds plank

30 V-up

30 seconds plank

45 V-up

Strength: EMOM 10 Min.

3 Squat snatch

WOD:

24 min. time cap.

team of 2 complete 3 rounds of:

30 cal. Row

30 Thrusters (42.5/30)

30 over the bar burpee

in the remaining time max. rep squat snatch

Strength:

in 12 minutes up to heavy

1 Power Clean

1 Hang Power Clean

1 Shoulder to Overhead

WOD: AMRAP 20 Min.

10 sets of Bear Complex

15 Pull-up

8   sets of Bear Complex

15 Pull-up

6   sets of Bear Complex

15 Pull-up

4   sets of Bear Complex

15 Pull-up

2   sets of Bear Complex

15 Pull-up

Strength:

in 15 minutes 10-7-5-3-3-3-2-2-2-1-1-1 reps of

Back Squat

WOD: For Time

40-30-20-10 reps of

Wall Ball (9/6)

9-15-21-27 reps of

Hang Power Snatch (42.5/25)

Strength:

EMOM 12 Min.

Odd: 3-8 strict pull up/ 8-12 jumping pull-up

Even: 3-8 strict dips / 8-12 jumping dips

Conditioning:

4x400m Row

Rest 1:1 between the rounds

WOD: AMRAP 12 Min.

6 Handstand push-up

12 Double Under

6 Chest to Bar pull-up

12 Double Under

Conditioning: time cap. 15 min.

Death by Burpee

WOD: time cap. 18 min.

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

steps Lunge

Sit-up

Squat

Toes to Bar