Strength:

up to heavy 3 reps touch and go power clean in 12 minutes

WOD: 4 rounds for time

15 thruster (42.5/30)

15 pull-up

15 push-up

15 sumo deadlift high pull (42.5/30)

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of front squat

WOD: 

AMRAP 9 min.

10 dumbbell snatch (45/35)

10 box jump (24/20)

rest 2 minutes

AMRAP 9 min.

7   push press (50/35)

21 double under

Strength:

find 3RM bench press in 12 minutes

WOD: For time

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

Overhead Squat (45/30)

Push-up

*15 sit-up after every round

Conditioning: death by burpees and single unders

every 1.15 for 12 rounds (1 burpee + 5 single under,2 burpee + 10 single under.... 12 burpee + 60 single under)

WOD: 5 rounds for time

12 chest to bar pull-up

24 double under

36 air squat

60 seconds plank

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of deadlift

WOD: Teams of 2 complete AMRAP in 20 minutes

10 Power Snatch (50/35)

15 Handstand push-up

20 Thruster (50/35)

40 cal. row

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of push jerk

WOD: For time

40-30-20-10 reps of

kettlebell swing (55/35)

ball slam (9/6)

one arm dumbbell hang clean & jerk (45/35)

Strength:

every 45 seconds for 20 rounds 1 power snatch + 1 hang power snatch

(increase the weight every 4 rounds)

WOD: AMRAP 12 Min.

8   hang power clean (50/35)

10 toes to bar

12 box jump over (24/20)

Accessory: EMOM 6 Min.

Odd: 4-10 chin-up

Even: 8/8 one arm dumbbell strict press