Strength:

EMOM 12 Min:

Odd: 4-8 strict dips/8-12 jumping dips

Even: 30 seconds dips lockout hold

WOD: 3 Rounds for time

400m Dumbbell Farmer's carry (45/35)

40 Sit-up

40 Air Squat 

Conditioning:

2x800m row

rest 90 seconds between the rounds

WOD: AMRAP 12 Min.

100 Single Under

7 Power Snatch (50/35)

CORE: For Time

100 mountain climbers

30 v-up

100 flutter kick

30 v-up

Strength:

EMOM 12 Min:

Odd: 4-6 strict pull-up/8-12 jumping pull-up

Even: 4-6 strict chin-up/8-12 jumping chin-up

WOD: For time

21-18-15-12-9-6-3 reps of

Hand release push-up

Lunge

then immediately into

3-6-9-12-15-18-21 reps of

Toes to Bar

Box Jump (24/20)

Strength:

in 12 minutes 10-9-8-7...-1 reps of

Back Squat (climbing)

WOD: AMRAP 12 Min:

8 Hang Power Clean (42.5/30)

100m Run

8 Sumo deadlift high pull (42.5/30)

10 Burpee

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

30 seconds plank

15 seconds rest

Strength:

EMOM 5 Min:

5 Snatch grip shrug

rest 1 minute

EMOM 5 Min:

5 Snatch grip high pull

rest 1 minute

EMOM 5 Min:

3 Power Snatch

WOD: EMOM 20 Min.

Min 1: Max rep push-up

Min 2: Max rep box jump (24/20)

Min 3: Max rep kettlebell swing (55/35)

Min 4: Max rep sit-up

Min 5: rest

Strength:

Find your 5RM Thrusters in 12 minutes

WOD: 5 Rounds for time

15 Deadlift (42.5/30)

15 Front Squat (42.5/30)

15 Push Press (42.5/30)

Strength: 

Every 1.30 min for 8 rounds

3 rep touch and go Clean &Jerk

(climbing)

WOD: AMRAP 15 Min:

25 Wall Ball (9/6)

12 Pull-up

20 Double Under

CORE: AMRAP 8 Min:

10 v-up

10 toes to bar