Strength: 

every 1.30 for 7 rounds 1 rep deadlift 

(start from %85 of your 1RM and work up to a heavy single)

WOD: 2 rounds for time

75 double under (175 single under)

40 push-up

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

75 air squat

Strength.

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of strict press

(start from %80 and work up to %90+ of your 1RM)

WOD: For time

cash in: 50 kettlebell swing (55/35)

then for time

12 hang power snatch (45/25)

8   dumbbell front rack lunge (45/35)

9     hang power snatch (50/30)

16   dumbbell front rack lunge (45/35)

6   hang power snatch (55/35)

24 dumbbell front rack lunge (45/35)

3   hang power snatch (60/40)

32 dumbbell front rack lunge (45/35)

cash out: 50 sit-up

WOD: ''KLEPTO''

4 rounds for time

27 box jumps (24/20)

20 burpees

11 squat cleans (65/45)

Endurance:

every 1.15 for 10 rounds until failure

(1 air squat + 1 sit-up + 1 burpee)

(2-2-2,3-3-3... 10-10-10)

WOD: For time

20-15-10-15-20 rep of

dumbbell snatch (45/35)

push-up

dumbbell deadlift (45/35)

Strength:

up to heavy 1 power clean + 2 front squat + 1 shoulder to overhead in 12 minutes

WOD: For time

12-9-6-9-12 reps of

dumbbell thrusters (45/35)

10-8-6-8-10 reps of

pull-ups

200-150-100-150-200m

run

Strength:

every 1.30 for 6 rounds 3-3-3-2-2-2 reps of power snatch

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

WOD: 14 minutes time cap.

1-2-3,2-4-6,3-6-9... reps of 

overhead squat (50/30)

dumbbell hang power clean (45/35)

hand release push-up

Accessory: EMOM 9 min.

min 1: 10 dumbbell hammer curl

min 2: 8-10 dips

min 3: 30-45 seconds weighted wall sit

Strength:

every 1.30 for 7 rounds 7-6-5-4-5-6-7 reps of back squat

(start from %65 of your back squat)

WOD: Teams of 2 complete for time

25 push press (50/30)

25 box jump over (24/20)

20 push press (50/30)

20 box jump over (24/20)

1200m row

20 box jump over (24/20)

20 push press (50/30)

25 box jump over (24/20)

25 push press (50/30)