Strength:

every 30 seconds for 20 rounds 

1 power clean + 1 hang power clean

WOD: '' The Chief''

5 Rounds 

AMRAP in 3 minutes

3 Power Clean (60/42.5)

6 Push-up

9 Air Squat

rest 1 minute

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of back squat

WOD:

AMRAP 8 min.

8 push press (50/35)

8 sumo deadlift high pull (50/35)

rest 2 minutes

AMRAP 8 min.

10 burpee

10 wall ball (9/6)

WOD: AMRAP 20 min.

15 box jump over (24/20)

15 push-up

15 knees to chest

15 dumbbell snatch (45/35)

CORE: 3 Rounds

25 v-up

40 flutter kick

60 seconds plank

Strength: EMOM 10 min.

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

WOD: AMRAP 12 min.

4 clean&jerk (60/40)

6 toes to bar

8 wall ball (9/6)

Accessory: EMOM 8 min.

odd: 2-4 man maker

even: 20-30 seconds hollow hold

Strength:

every 1.30 for 5 rounds 10-8-6-4-2 reps of deadstop deadlift

WOD: Teams of 2 complete AMRAP in 24 minutes

1)Athlete A: deadlift hold (90/60)

   Athlete B: 15 burpee

(then switch)

2) Athlete A: dead hang hold

    Athlete B: 20 cal. row

(then switch)

3) Athlete A: plank hold (on hands)

    Athlete B: 25 sit-up

(then switch)

Strength: 

every 1.30 for 7 rounds 5 front squat

(climbing)

WOD:

''FRAN'' For time (6 minutes time cap.)

21-15-9 reps of 

Thrusters (42.5/30)

Pull-ups

rest 4 minutes

For time (8 minutes time cap.)

21-15-9 reps of

Power clean (42.5/30)

Box jump (24/20)

Strength:

every 1.15 for 8 rounds 4-4-3-3-2-2-1-1 reps of strict press

WOD: For time

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

(1 push up + 1 hand release push up) = 1

5-10-15-20-25-30-35-40-45-50 reps of 

double unders

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

hang power snatch (50/35)