Strength/Skill:

Odd: 5-8 Handstand push-up

Even: Max rep double under/Max rep double under attempt/Max rep single under

WOD: 5 Rounds for Time

20 steps Lunge

12 Dips

200m Medicine Ball Carry (9/6)

Strength:

10-5-3-1-1-1-3-5-10 reps of 

Deadlift

WOD:

AMRAP 10 Min:

10 cal. row

10 Wall Ball (9/6)

rest 2 minutes

AMRAP 10 Min:

200m run

8 Hang Power Snatch (42.5/30)

WOD: ''Angie''

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

CORE:4 Rounds

1 minute plank
30 seconds rest 

Strength:

in 12 minutes find your 5RM Front Squat

rest 2 minutes then

EMOM 6 Min:

8 steps front rack Lunge with %50 of your 5RM Front Squat

WOD: For Time

7   Push Press (50/35)

14 Double Under

21 Knees to elbow

14 Push Press (50/35)

28 Double Under

42 Knees to elbow

50 Box jump over (24/20)

42 Knees to Elbow

28 Double Under

14 Push Press (50/35)

21 Knees to Elbow

14 Double Under

7   Push Press (50/35)

Strength:

EMOM 6 min:

5 Bench Press

rest 2 minutes

EMOM 6 min:

6 Barbell row

WOD: AMRAP 14 Min.

6   Power Snatch (50/35)

10 Burpee

8   Pull-up

CORE: 4 Rounds

30 seconds hollow hold

30 reps Kettlebell russian twist

Strength:

Every 1.30 min for 8 rounds (climbing)

1 Squat Clean

1 Hang Squat Clean

1 Thruster

1 Push Press

1 Push Jerk

WOD: For Time

11-10-9-8-7-...-1 reps of

Deadlift (80/45)

*12 Wall Ball after every round

Strength:

EMOM 3 Min:

7 rep Back Squat

rest 1 minute

EMOM 3 Min:

5 rep Back Squat

rest 1 minute

EMOM 3 Min:

3 rep Back Squat

rest 1 minute

EMOM 3 Min:

1 rep Back Squat

WOD: AMRAP 15 Min:

12 Hang Power Clean (50/35)

150m Run

15 Hand release push-up

CORE:AMRAP 6 Min:

Max. rep V-up