Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of back squat

(start from %80 and work up to %95 of your 1RM back squat)

Conditioning: 

6x250m row

rest 1:1 between the rounds

WOD: For time

10-8-6-4-2 reps of

power clean (45/25)

handstand push-up

power snatch (45/25)

Strength:

find 1RM clean&jerk in 15 minutes

WOD: AMRAP 10 min.

1-1-1,2-2-2,3-3-3... reps of

wall ball (9/6)

box jump (30/24)

toes to bar

Accessory: EMOM 9 min.

Min 1: 10-12 kettlebell shrug

Min 2: 8/8 one leg single kettlebell deadlift

Min 3: 8-12 bent over kettlebell row

Strength:

every 1.30 for 8 rounds

7-7-6-6-5-5-4-4 reps of unbroken overhead squat (climbing)

7-7-8-8-9-9-10-10 reps of deficit push-up

WOD: AMRAP 20 min.

10 pull-up

150m run

10 double dumbbell ground to overhead (45/35)

10 dumbbell front squat (45/35)

Strength:

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

WOD: For time (16 minutes time cap.)

12 squat clean thruster (45/20)

15 burpee box jump over (24/20)

9   squat clean thruster (55/25)

12 burpee box jump over (24/20)

6   squat clean thruster (65/30)

9   burpee box jump over (24/20)

3   squat clean thruster (75/35)

6   burpee box jump over (24/20)

Strength:

every 1.30 for 7 rounds 3 drop and reset squat snatch

(start from %50 and work up to %75 of your 1RM)

WOD: 10 rounds for time

5   dips

10 steps back rack lunge (50/30)

15 seconds dead hang hold

20 double under

WOD: ''COE''

10 rounds for time

10 thruster (42.5/30)

10 push-up

Conditioning: 

2x800m row

rest 1:1 between the rounds

WOD:

AMRAP 5 min.

5 push-up

5 pull-up

rest 90 seconds

AMRAP 5 min.

5 toes to bar

5 burpee to target

rest 90 seconds

AMRAP 5 min.

5 box jump (24/20)

5 v-up