WOD:

For time (15 min. time cap.)

100 Burpee pull-up

rest 5 minutes

For time (15 min time cap.)

100 Burpee box Jump (24/20)

Strength:

Every 90 seconds for 8 rounds

4 Clean&Jerk

WOD:For Time

Cash in:1000m row

then 8 Rounds of

7 Deadlift (50/35)

5 Hang Power Clean (50/35)

5 Push Press (50/35)

7 Back Squat (50/35)

Strength:

Find 3RM Deadlift in 12 minutes

WOD: AMRAP 15 Min.

12 Front Squat (42.5/30)

15 Kettlebell Swing (55/35)

6   Thruster (42.5/30)

15 Kettlebell Swing (55/35)

CORE: 8 Min. Time cap.

125 Partner sit-up with medicine ball

Conditioning: time cap. 15 min.

Team of 2:

Row 180 calories

(30 each)

in the remaining time single/double unders

(two athletes work at same time)

WOD: 4 Rounds for time

20 Wall Ball (9/6)

150m Run

10 Power Snatch (42.5/30)

20 Hand release push-up

Strength:

10-5-3-1-1-1-3-5-10 reps of Back Squat in 12 minutes

WOD: 

AMRAP 10 Min.

10 Hang Power Clean (50/35)

10 Box Jump (24/20)

rest 2 minutes

AMRAP 10 Min

10 Push Press (50/35)

10 Toes to Bar

Strength:

EMOM 10 Min.

4 Bench Press

WOD: AMRAP 15 Min.

15 Kettlebell Swing (55/35)

12 Wall Ball (9/6)

9   Overhead Squat (42.5/30)

Core: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 5-8 Strict pull-up/8-12 jumping Pull-up

Even: 5-8 Strict dips/8-12 jumping Dips

WOD: 4 Rounds for time

25 Air Squat

10 Handstand push-up

200m Run

Core: 5 Rounds

20 Sit-up

20 Kettlebell russian twist