Conditioning: 

Rowing

3x200m

2x300m

2x400m

Rest 45 seconds between the rounds

WOD: AMRAP 11 Min.

11 Push Jerk (42.5/30)

11 Pull-up

CORE: 4 Rounds

30 seconds hollow hold
15 seconds rest
30 seconds arch hold
15 seconds rest   

Strength:

Every 1.30 min for 8 rounds

1 Power Snatch

1 Hang Power Snatch

1 High Hang Power Snatch

3 Behind the neck Push Press

WOD:For Time

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

Deadlift (70/50)

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

Bar over Burpees

Strength: 

in 12 minutes find your 1RM Front Squat

WOD: AMRAP 12 Min.

7 Dumbbell Push Press (45/35)

14 Dumbbell step-up (45/35) (alternate)

7 Dumbbell Hang Power Clean (45/35)

CORE: 8 Min. Time cap.

125 Partner sit-up with medicine ball

Strength: Every 1.30 min. for 8 rounds

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

Clean&Jerk

WOD: 4 Rounds for Time

20 Pull-up

30 Wall Ball (9/6)

30 Knees to Elbow

200m Run

WOD: For time

50-40-30-20-10 reps of

Hand release push-up

Box Jump (24/20)

Sit-up

walking Lunge

Strength/ Conditioning: 

EMOM 12 Min.

Odd: Max rep strict dips/max rep jumping dips

Even: Max rep double under/ Max rep single under/max rep double under attempt

WOD: AMRAP 12 Min.

8 Burpee

100m sprint

20 Air squat

CORE: AMRAP 8 Min.

10 V-up

30 seconds plank

20 kettlebell russian twist

Conditioning: 

Rowing

EMOM 12 Min.

Min 1: 30 seconds on 30 seconds off

Min 2: 40 seconds on 20 seconds off

Min 3: 50 seconds on 10 seconds off

WOD: 5 Rounds for Time

15 Pull-up

20 Dumbbell step-up (alternate)(45/35)

15 Toes to bar

9 Overhead Squat (40/25)