Conditioning: EMOM 16 Min.

odd: 30 seconds row for calories

even: max rep single/double under in 30 seconds

WOD: AMRAP 15 min.

10 chest to bar pull-up

20 air squat

10 toes to bar

20 box jump over (24/20)

Strength:

every 1.15 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Back Squat

WOD: 4 Rounds for time

400m Row

15 Overhead Squat (50/35)

8   Handstand push-up

Strength:

find 1RM Clean&Jerk in 15 minutes

WOD: For time

12 Deadlift (100/60)

16 One arm dumbbell hang clean&jerk (45/35)

9   Deadlift (110/60)

24 One arm dumbbell hang clean&jerk (45/35)

6   Deadlift (120/60)

32 One arm dumbbell hang clean&jerk (45/35)

3   Deadlift (130/60)

40 One arm dumbbell hang clean&jerk (45/35)

Strength: 

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of hang squat snatch

WOD: For time

10-15-20-25-30 reps of

Wall Ball (9/6)

100-150-200-250-300m

Run

1-2-3-4-5 reps of

Bar muscle-up

Strength:

every 1.15 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Push Press

WOD: 6 Rounds for time

5   squat clean (70/45)

15 hand release push-up

20 box jump (24/20)

Strength:

up to heavy 5 reps Front Squat in 12 minutes

WOD: For time

Cash in: 100 double under

then

3 rounds for time

30 pull-up

20 power snatch (50/35)

Cash out: 100 double under 

Strength: EMOM 10 Min.

3 Back Squat (3 seconds pause at the bottom)

WOD: EMOM 20 Min.

Min 1: max. rep push-up

Min 2: max. cal. row

Min 3: max. rep kettlebell swing (55/35)

Min 4: rest