WOD: ''SHER''

For time

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

squat clean (%75 of your bodyweight)

20-18-16-14-12-10-8-6-4-2 reps of:

burpee pull-ups (from a dead hang)

30-27-24-21-18-15-12-9-6-3 reps of:

double unders

Conditioning:

40-30-20-10 cal. row

rest 1:1 between the rounds

WOD: For time

cash in: 30 burpee

then 4 rounds

5 chin-up

10 dips

15 wall ball (9/6)

cash out: 50 steps jumping lunge

Strength/dumbbell conditioning: every 1.30 for 7 rounds

death by man maker (45/35)

(1-2-3,...,-7 reps of man maker)

WOD: AMRAP in 16 minutes

12 dumbbell deadlift (45/35)

150m run

8   power snatch (50/30)

4 bar muscle-up (x1.5 chest to bar pull-up/x2 pull-up)

Accessory: EMOM 6 min.

Min 1: 12-16 dead bug

Min 2: 6 front raise + 6 lateral raise

Min 3: 8 reverse fly

Strength:

every 1.30 for 7 rounds 3-3-3-2-2-2-1 reps of squat clean&jerk

(start from %65 and work up to %70 of your 1RM)

WOD:

tabata push-up

rest 90 seconds

tabata box jump over (24/20)

rest 90 seconds

tabata toes to bar

rest 90 seconds

tabata wall ball (9/6)

Strength: EMOM 10 min.

odd: 5 bench press (climbing)

even: 8 bent over dumbbell row

WOD: Teams of 2 complete AMRAP in 24 minutes

500m row

40 sit-up

20 back squat (60/35)

300m medicine ball carry (9/6)

90 seconds plank

40 kettlebell swing (55/35)

Strength:

every 30 seconds for 20 rounds 1 hang power snatch

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

WOD: For time

15-12-9-6 reps of

dumbbell push press (45/35)

dumbbell box step-up over (45/35)

rest 90 seconds

15-12-9-6 reps of

chest to bar pull-up

target burpee

Strength:

every 1.30 for 7 rounds 4 reps paused Front Squat

(one second pause at the bottom)

(start from %70 and work up to %75 of your 1RM)

WOD: For time

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

power clean (60/35)

x2 hand release push-up

x5 double under (x10 single under)