Strength/Conditioning: EMOM 12 Min.

Odd: 4-8 chin-up/ 8-12 jumping chin-up

Even: 20 steps jumping lunge

WOD: 5 Rounds for time

10 Burpee box jump (24/20)

15 Toes to bar

25 Double under

Strength:

every 1.15 for 8 rounds 3 reps Bench Press 

(climbing)

WOD: 

AMRAP 10 Min.

12 Kettlebell Swing (55/35)

8   Dips

rest 2 minutes

AMRAP 10 Min.

15 cal. row

15 v-up

Strength:

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

WOD: For time

Cash in: 50 push-up

then 4 rounds

10 Push Press (60/40)

10 Burpee pull-up

Cash out: 50 push-up

Strength:

every 45 seconds for 20 rounds 1 Squat Snatch

(increase the weight every 2 rounds)

WOD: ''KAREN''

For time

150 Wall Ball (9/6)

CORE: EMOM 6 Min.

Odd: 20-30 seconds hollow hold

Even: 15-20 sit-up with medicine ball 

Strength:

up to heavy 1 push press + 2 push jerk in 12 minutes

WOD: AMRAP 12 Min.

200m Run

16 Dumbbell Snatch (45/35)

12 Box Jump Over (24/20)

Accessory: EMOM 6 Min.

Odd: 12 steps double dumbbell reverse lunges

Even: 10 bentover dumbbell row

Strength:

every 1.30 for 10 rounds 5-5-3-3-2-2-2-1-1-1 reps of Squat Clean

WOD: For time

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

Squat Clean Thruster (50/35)

Chest to bar pull-up

Strength: 

every 1.30 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Bench Press

Conditioning:

4x400m Row 

Rest 1:1

WOD: AMRAP 12 Min.

30 Double under

6   Hang Power Snatch (45/30)