Strength:

find 3RM bench press in 12 minutes

Barbell conditioning:

every 30 seconds for 20 rounds 

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

WOD: For time (10 minutes time cap.)

21-15-9 reps of

deadlift (90/60)

dips

*150m run after every round

Strength: EMOM 12 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 4-8 strict toes to bar

min 3: 4-8 strict pull-up

WOD: AMRAP in 9 minutes

5 hang power snatch (45/25)

20 air squat

CORE: EMOM 9 min.

min 1: 15-20 sit-up

min 2: 8-10 hollow rock

min 3: 20-30 flutter kicks

Strength:

every 1.30 for 8 rounds 5-5-5-5-4-4-4-4 reps of unbroken hang squat clean

(start from %60 and work up to %70 of your 1RM)

WOD: teams of 2 complete AMRAP in 20 minutes

row 800m

athlete a: row

athlete b: deadlift hold (55/35)

50 push-up

athlete a: push-up

athlete b: plank hold (on hands)

30 front squat

athlete a: front squat

athlete b: kettlebell goblet squat hold (55/35)

Strength:

every 1.30 for 6 rounds 4-4-4-3-3-3 reps of power snatch

(start from %70 and work up to %80 of your 1RM)

(drop and reset)

WOD: 4 rounds for time

10 pull-up

12 burpee

14 dumbbell power clean

16 wall ball (9/6)

Strength:

every 1.30 for 7 rounds 8-7-6-5-6-7-8 reps of back squat

(start from %60 of your 1RM)

WOD: For time

20-15-10-5-10-15-20 reps of 

box jump over (24/20)

15-12-9-6-9-12-15 reps of

push press (50/30)

*30 double under (60 single under) after every round

WOD: For time

20 thrusters (60/42.5)

20 burpees

20 cleans (60/42.5)

20 sit-ups

20 shoulder to overhead (60/42.5)

20 push-ups

20 overhead squats (60/42.5)

20 handstand push-ups

20 front squats (60/42.5)

20 air squats

Endurance:

every 1.30 for 10 rounds until failure

(1 kettlebell swing + 1 burpee + 1 kettlebell goblet squat)

(2-2-2,3-3-3...10-10-10)

WOD: AMRAP 10 min.

15 double under

10 hand release push-up

5   double dumbbell ground to overhead (45/35)

CORE: EMOM 6 min.

min 1: 30 seconds plank

min 2: 30 flutter kicks

min 3: 15 crunch