Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of clean&jerk

WOD: 4 rounds for time

10 deadlift (110/70)

15 over the bar burpee

200m medicine ball carry (9/6)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of bench press

WOD: For time

27-21-15-9 reps of

Squat Clean (50/30)

Handstand push-up

Conditioning: EMOM 12 Min.

death by burpees + air squats

(1 burpee+9 air squats, 2 burpees + 10 air squats .... 12 burpees + 20 air squats)

WOD: For time

40-30-20-10 reps of

Box Jump (24/20)

V-up

*15 dips after every round

Strength:

up to heavy 1 squat snatch + 2 overhead squat in 12 minutes

WOD: teams of 2 complete AMRAP in 20 minutes

athlete A: plank hold

athlete B: 15 cal. row

then switch

athlete A: handstand hold (on wall)

athlete B: 20 kettlebell swing (55/35)

then switch

athlete A: deadhang hold

athlete B: 15 push-up

then switch

Strength:

find 1RM Back Squat in 15 minutes

WOD: 3 Rounds

max. rep power clean (50/35) in 90 seconds 

1 minute rest

max. rep push jerk (50/35) in 90 seconds

1 minute rest

max. rep power snatch (50/35) in 90 seconds

1 minute rest

WOD: AMRAP 20 Min.

5 bar muscle-up

10 burpee box jump over (24/20)

15 toes to bar

30 double under

CORE: EMOM 9 Min.

Min 1: 20-25 sit-up

Min 2: 20-30 seconds flutter kick

Min 3: 20-30 seconds hollow hold

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Deadlift

WOD: For time

15 hand release push-up

15 wall ball (9/6)

20 hand release push-up

20 wall ball (9/6)

25 hand release push-up

25 wall ball (9/6)

500m run

25 wall ball (9/6)

25 hand release push-up

20 wall ball (9/6)

20 hand release push-up

15 wall ball (9/6)

15 hand release push-up