Strength:

every 1.30 for 5 rounds 3 front squat

(start from %75 and work up to %85 of your 1RM)

WOD: For time

3 rounds

24 push-up

15 deadlift (80/50)

3 rounds

12 seated dumbbell press (45/35)

10 deadlift (100/60)

3 rounds

6 handstand push-up

5 deadlift (120/70)

Strength:

up to heavy 1 power snatch + 1 hang squat snatch in 12 minutes

WOD: 

AMRAP 8 minutes

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

10 chest to bar pull-up

rest 2 minutes

AMRAP 8 minutes

15 cal. row

15 wall ball (9/6)

Strength:

every 1.15 for 7 rounds 5-4-3-2-3-4-5 reps of strict press

WOD: For time

21-18-15-12-9-6-3 reps of 

over the bar burpee

sumo deadlift high pull (45/25)

WOD: ''FOO''

buy in:

13 bench presses (75/50)

then AMRAP 20 min.

7   chest to bar pull-up

77 double under

2   squat clean thruster (75/50)

28 sit-up

EMOM 12 min:

death by dumbbell thrusters

(1,2,3,4...12 reps of dumbbell thrusters)

WOD: AMRAP 15 min.

5   strict dips

10 kettlebell swing (55/35)

15 double under

CORE: For time

40-30-20-10 reps of 

sit-up

kettlebell russian twist

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 

(1 power snatch + 1 hang power snatch + 1 overhead squat)

WOD: every 3.00 min. for 6 rounds

8   deadlift (90/55)

12 toes to bar

150m run

rest 60 seconds after every round

Strength:

every 45 seconds for 20 rounds 1 power clean

(start from %50 and work up to a heavy single)

WOD: 4 rounds for time (10 minutes time cap.)

10 push press (45/25)

10 sumo deadlift high pull (45/25)

4   bar/ring muscle-up

Accessory: EMOM 9 min.

Min 1: 10-12 dumbbell floor press

Min 2: 45 seconds plank

Min 3: 3-6 chin-up