Strength:

up to a heavy single deadlift in 12 minutes

WOD: For time

18-15-12-9-6-3 reps of back squat (50/30)

5-10-15-20-25-30 reps of v-up

CORE: 3 rounds for time

60 seconds plank

40 kettlebell russian twist

Strength:EMOM 12 min.

min 1: 8-12 deficit push-up

min 2: 8-12 dumbbell box step-up

min 3: 4-8 strict pull-up/2-3 negative pull-up

WOD: Teams of 2 complete AMRAP in 22 minutes

20 power snatch (45/25)

30 cal. row

20 thruster (45/25)

30 target burpee

Strength:

every 1.30 for 6 rounds 

6-5-4-3-2-1 reps of strict press

1-2-3-4-5-6 reps of push press

WOD: 4 rounds for time

27 wall ball (9/6)

21 dumbbell power clean (45/35)

150m run

9   toes to bar

Endurance: 14 minutes time cap.

teams of 2 complete 60 burpee + 80 dumbbell one arm hang clean&jerk (45/35)

max. distance medicine ball carry in the remaining time

WOD: For time

21-15-9 reps of

wall ball (9/6)

toes to bar

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 15-20 seconds dead hang hold

min 3:20-30 seconds plate overhead hold

Strength: EMOM 12 min.

odd: 5 strict press + 3-5 strict pull-up

even: 8-10 push-up + 3-5 chin-up

WOD: For time (8 minutes time cap.)

25 bear complex (50/30)

*every minute starts with 15 air squat

CORE: 3 rounds for time

60 seconds plank

25 v-up

Strength: EMOM 12 min.

1 snatch grip high pull + 1 power snatch + 1 hang power snatch

(for quality)

WOD: For time

cash in: 800/600m row

then 5 rounds 

12 one arm dumbbell push press (45/35) (right)

10 deadlift (100/55)

12 one arm dumbbell push press (45/35) (left)

20 steps kettlebell goblet lunge (55/35)

Strength:

every 2.00 for 5 rounds 2 reps paused bench press 

(start from %85 of your 1RM bench press)

WOD: 12 minutes time cap.

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

hang power clean (50/35)

box jump over (24/20)

CORE: For time

20-15-10 reps of

knees to chest

20-25-30 reps of

weighted sit-up