Strength: EMOM 10 min.

odd: 5 bench press (climbing)

even: 8/8 one arm dumbbell row (on bench)

WOD: For time (17 minutes time cap.)

15-12-9-6 reps of push press

(40/50/60/70kg)

(25/30/35/40kg)

250-200-150-100m run

8-6-4-2 reps of bar muscle-up

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

CORE: 3 rounds for time

30 sit-up

30 lying leg raise

Strength:

Find 1RM hang squat clean in 13 minutes

WOD:

EMOM 9 min. (Until failure)

1 push-up-1 kettlebell swing (55/35)

(2-2,3-3...9-9)

Rest 2 minutes

EMOM 9 min. (Until failure)

1 sumo deadlift high pull (40/25)-1 hand release push-up

(2-2,3-3...9-9)

Strength:

Every 1.30 for 6 rounds 5-5-5-4-4-4 reps of push jerk

(Start from %60 and work up to %75 of your 1RM)

WOD: AMRAP 18 min.

30 double under (75 single under)

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

20 box jump over (24/20)

30 v-up

WOD: ''SANTIAGO''

7 rounds for time 

18 dumbbell hang squat clean (35/25)

18 pull-up

10 power clean (60/40)

10 handstand push-up

Endurance:

every 1.15 for 10 rounds until failure

(1 double dumbbell ground to overhead (45/35) + 1 box jump over (24/20),2-2,3-3...10-10)

WOD:

AMRAP 5 min.

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

wall ball (9/6)

pull-up

rest 90 seconds

AMRAP 5 min.

2-2,4-4,6-6... reps of 

dumbbell snatch (45/35)

dumbbell front rack lunge (45/35)

rest 90 seconds

AMRAP 5 min.

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

push-up

v-up

Strength: EMOM 12 min.

min 1: 12-10-8-6 touch and go deadlift

min 2: 10-9-8-7 reps of dips (scale if needed)

min 3: 10-15 burpee

WOD: EMOM 20 min.

min 1: max. rep dumbbell push press (45/35)

min 2: max. rep double under/single under

min 3: max. rep kettlebell swing (55/35)

min 4: max. rep sit-up

min 5: rest!

Strength:

every 45 seconds for 20 rounds 1 hang squat snatch

(for quality)

(start %50 of your 1RM and work up to %70)

WOD:  AMRAP 9 min.

5 toes to bar

7 thruster (40/25)

9 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 dumbbell floor press

min 2: 8/8 dumbbell split squat

min 3: max. rep chin up in 30 seconds