Strength:

up to heavy 1 Hang Squat Clean + 1 Power Clean in 12 minutes

WOD: For time

Cash in: 75 Double unders

then 3 rounds

25 Thruster (42.5/30)

25 Burpee

Cash out: 75 Double unders

Strength:

up to heavy 3 reps deadlift in 12 minutes

WOD: AMRAP 15 Min.

12 Hang Power Snatch (40/25)

12 Toes to bar

12 Push Press (40/25)

12 V-up

Strength: EMOM 12 Min.

Odd: 3-8 chin-up/8-12 jumping chin-up

Even: 4-8 strict dips/8-12 jumping dips

WOD: For time

50-40-30-20-10 reps of

jumping lunge

10-20-30-40-50 reps of

push-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-5-5-5 reps of Bench Press

(3 seconds pause at the chest)

WOD:

Cash in: 1000m Row

then 5 rounds

15 Kettlebell Swing (55/35)

15 Kettlebell Goblet Squat (55/35)

15 Kettlebell sumo high pull (55/35)

Conditioning:

every 1.30 for 8 rounds 150m run + 5 box jump (24/20)

(increase Box Jump reps by 1 each round)

WOD: AMRAP 20 Min.

10 Burpee

20 Sit-up

10 Dips

20 Double Under

WOD: 

Team of 2 complete AMRAP in 24 minutes

60 cal. row

50 hand release push-up

40 pull-up

30 back squat (70/40)

CORE: EMOM 6 Min.

Odd:20-30 seconds hollow hold

Even: 8-15 strict knees to chest

WOD: For time

10-8-6-4-2 reps of Snatch

(50/55/60/65/70)

(20/25/30/35/40)

*30 wall ball (9/6) after every round

CORE: AMRAP 7 Min.

10 V-up

20 Flutter kick

30 seconds plank