Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Snatch grip high pull + 1 Hang Squat Snatch + 1 Squat Snatch

WOD:

AMRAP 12 Min.

10 Front Squat (42.5/30)

10 Sumo Deadlift High Pull (42.5/30)

rest 2 minutes

AMRAP 12 Min.

10 Thruster (42.5/30)

10 Kettlebell Swing (55/35)

Strength:

in 12 minutes up to heavy 3 reps Back Squat

WOD:

Team of 2 complete AMRAP in 24 minutes

20 Hang Power Clean (50/35)

30 Toes to Bar

40 Wall Ball (9/6)

50 cal. Row

Strength:

EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of

Deadlift

WOD: AMRAP 18 Min.

12 Push Press (50/35)

15 Over the bar burpees

200m Run

CORE: AMRAP 5 Min.

Medicine ball sit-up

Strength:

EMOM 10 Min.

5-5-4-4-3-3-2-2-1-1 reps of

Bench Press

WOD:

AMRAP 10 Min.

12 cal. row

12 Deadlift (60/42.5)

rest 2 minutes

AMRAP 10 Min.

10 Thruster (42.5/30)

150m Run

Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

2) 30 seconds dips lockout hold + max. rep dips (strict, if possible)

WOD: 

AMRAP 16 Min.

20 Double Under

15 V-up

10 Box Jump Over (24/20)

Strength:

Every 90 seconds for 8 rounds

2 Power Snatch + 4 Overhead Squat

WOD: 5 Rounds for time

12 Power Clean (50/35)

15 Deficit push-up

150m Medicine Ball Carry (9/6)

12 Wall Ball (9/6)

Strength:

Find your 5RM Front Squat in 12 minutes

WOD: 

AMRAP 13 Min.

13 Kettlebell Swing (55/35)

13 Push Press (50/35)

CORE:

Every 90 seconds for 4 rounds

30 seconds hollow hold + 15 V-up