Strength:

A) every 1.30 for 7 rounds 7-6-5-4-5-6-7 reps of paused bench press

(one second pause at the chest)

B) EMOM 10 min.

death by kettlebell swing (55/35)

2-4-6-8-10...-20 reps of kettlebell swing

WOD: AMRAP 8 min.

8 back squat (60/35)

7 dumbbell push press (45/35)

6 toes to bar

Strength:

every 1.30 for 7 rounds 2-2-2-1-1-1-1 reps of squat clean and jerk

(start from %65 and work up to %85 of your 1RM)

WOD:

every 3.00 min for 6 rounds 

30-25-20-15-10 reps of 

dumbbell snatch (45/35)

20-25-30-35-40 reps of

double under

max. rep bar muscle-up/chest to bar pull-up/pull-up in the remaining time

rest 60 seconds between the rounds

Strength:

every 1.30 for 7 rounds 4 reps deadlift

(start from %75 and work up to %85 of your 1RM)

WOD: For time

9-15-21 reps of

hang power clean (50/30)

over the bar burpee

immediately into

21-15-9 reps of

thrusters (50/30)

push-up

WOD: ''HARPER''

AMRAP in 23 minutes

9 chest to bar pull-ups

15 power cleans (60/42.5)

21 air squats

400m run with a plate (20/15)

Conditioning: EMOM 16 min.

Min 1: max. meter row in 45 seconds

Min 2: max. rep double unders/single unders in 45 seconds

Min 3: max. meter run in 45 seconds

Min 4: rest!

WOD: 4 rounds for time

24 steps lunge

20 one arm dumbbell hang clean & jerk (45/35)

16 hand release push-ups

12 dumbbell deadlift (45/35)

8   chest to bar pull-ups

Strength:

up to a heavy power clean in 12 minutes

WOD: 14 minutes time cap.

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

toes to bar

power snatch (50/30)

wall ball (9/6)

CORE: EMOM 6 min.

min 1: 8/8 alternating single leg v-up

min 2: 20 seconds hollow hold

min 3: 15-20 lying leg raises

Strength:

every 1.30 for 7 rounds 1 rep back squat

(start from %85 and work up to %90+ of your 1RM)

WOD: AMRAP 20 min.

20 push-up

30 double unders

20 dumbbell power clean (45/35)

30 air squats

20 sit-up