Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-3-1-1-1 reps of 

Deadlift

WOD: 15 min. time cap.

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

Wall Ball (9/6)

Hang Power Clean (50/25)

Strength:

every 1.30 for 8 rounds

2 sets of:

1 snatch grip high pull

1 hang power snatch

1 power snatch

WOD: 4 Rounds for time

15 Overhead squat (42.5/25)

30 Double under

15 Over the bar burpee

Strength: 

every 1.15 for 9 rounds

6-6-6-4-4-4-2-2-2 reps of Back Squat

WOD: AMRAP 18 Min.

6 Chest to bar pull-up

9 Push Jerk (60/30)

12 Box Jump (24/20)

WOD:

AMRAP 12 Min.

12 Hand release push-up

12 Toes to Bar

12 Box Jump Over (24/20)

rest 2 minutes

AMRAP 12 Min.

12 Dips

12 Burpee

12 Air Squat

CORE: EMOM 10 Min.

Odd: 20 Sit-up

Even: 20 seconds hollow hold

Strength:

every 1.15 for 8 rounds

7-7-5-5-3-3-1-1 reps of Front Squat

WOD: 4 Rounds for time

16 Dumbbell Snatch (45/35)

150m Run

12 Power Clean (50/30)

150m Run

Strength:

every 1.30 for 10 rounds

10-9-8-7-6-5-4-3-2-1 reps of Push Press

WOD: AMRAP 12 Min.

5 Pull-up

10 Kettlebell Swing (55/35)

15 Double Under

go fast!

Strength:

up to heavy 3 reps touch and go Power Snatch in 12 minutes

WOD: For Time

20 Wall Ball (9/6)

20 Box Jump (24/20)

25 Wall Ball (9/6)

25 Box Jump (24/20)

75 Push-up

25 Box Jump (24/20)

25 Wall Ball (9/6)

20 Box Jump (24/20)

20 Wall Ball (9/6)