Strength:

every 1.15 for 10 rounds

10-9-8-7-6-5-4-3-2-1 reps of Back Squat

WOD: AMRAP 16 Min.

8 Power Snatch (50/35)

8 Over the bar Burpee

8 Pull-up

8 Push-up

WOD:

team of 2 complete AMRAP in 24 minutes

40 Deadlift (60/35)

400m Row

40 Hang Power Clean (60/35)

400m Row

40 Push Press (60/35)

400m Row

CORE: For time

120 partner sit-up with medicine ball

WOD:AMRAP 20 Min.

20 steps Lunge with dumbbells (45/35)

20 V-up

20 Air Squat

20 Knees to elbow

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 20-30 seconds hollow hold

Strength: EMOM 12 Min.

Odd: 5-9 strict pull-up / 10-15 jumping pull-up

Even: 5-9 strict dips / 10-15 jumping dips

WOD: 5 Rounds for time

15 Burpee box jump over (24/20)

100m Kettlebell farmer's carry (55/35)

15 Hand release push-up

100m Kettlebell farmer's carry (55/35)

Strength:

every 1.30 for 7 rounds

10-7-5-5-5-7-10 reps of Back Squat

WOD: For time

75 Power Snatch (35/25)

* every minute starts with 8 Wall Ball (9/6)

WOD: EMOM 28 Min.

Min 1: max. rep push-up

Min 2: max. rep Clean and Jerk (60/30)

Min 3: max. cal row

Min 4: rest!

CORE: 2 Rounds for time

50 sit-up

75 seconds plank

Strength: EMOM 12 Min.

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

WOD: For time

18-15-12-9 reps of

Push Press (42.5/30)

Overhead Squat (42.5/30)

* run 200m after every round