Strength:

every 45 seconds for 20 rounds 1 squat snatch

(increase the weight every 5 rounds)

WOD: For time

cash in: 800m row

then 3 rounds

10 bear complex (50/35)

40 kettlebell swing (55/35)

cash out: 150 double unders

Strength:

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

WOD: For time (12 minutes time cap.)

12-9-6-9-12 reps of

push jerk (50/35)

toes to bar

*100m kettlebell farmer's carry (55/35) after every round

Accessory: EMOM 6 min.

odd: 10 bent over dumbbell row

even: 8/8 dumbbell split squat

Strength: EMOM 10 min.

2 strict press

(climbing)

WOD: in teams of 2 for time

100 wall ball (9/6)

100 burpee

100 power clean (50/35)

Strength:

every 1.15 for 8 rounds 5-5-4-4-3-3-2-2 reps of deadlift

WOD: AMRAP 12 min.

10 pull-up

100m run

10 power snatch (42.5/30)

20 double under

CORE: 3 rounds

45 seconds plank

30 flutter kick

20 v-up

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 1 squat clean + 1 hang squat clean

WOD: 16 minutes time cap.

5-10-15... reps of

dumbbell hang clean & jerk (45/35)

box jump (24/20)

push-up

Strength:

every 1.30 for 8 rounds 5 rep paused bench press

(3 seconds pause at the chest)

WOD: '' HILDY''

for time

100 cal. row

75 thruster (20/15)

50 pull-up

75 wall ball (9/6)

100 cal.row

Conditioning: every 1.30 for 10 rounds

death by burpees + sit-ups (3 burpees+ 3 sit-ups,4 burpees + 4 sit-ups,...,12 burpees + 12 sit-ups)

WOD:

AMRAP 10 min.

10 dumbbell snatch (45/35)

10 knees to chest

rest 90 seconds

AMRAP 10 min.

10 hand release push-up

10 wall ball (9/6)