Strength:

in 15 minutes

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Front Squat

(no rush!)

WOD: '' DANNY''

AMRAP 20 Min:

30 Box Jump (24/20)

20 Push Press (50/35)

30 Pull-up

Strength:

Every 1.15 min. for 8 rounds

1 Squat Clean

1 Hang Squat Clean

1 High Hang Squat Clean

WOD: 5 Rounds for Time

11 Power Snatch (50/35)

22 Deadlift (50/35)

11 Hang Power Clean (50/35)

Strength:

in 12 minutes find your daily 5RM Back Squat

WOD:AMRAP 12 Min:

9 Thruster (42.5/30)

9 Bar Over Burpees

9 Double Under

CORE: 4 Rounds

20 Kettlebell Russian Twist

15 V-up

Strength: 

EMOM 6 Min:

5 Bench press

rest 2 minutes

EMOM 6 Min:

6 Barbell row

WOD: For Time

10-9-8-7-...-1 reps of

Strict Press (40/20)

*12 cal. row after every round

Strength: EMOM 10 min:

3 Wall Climb

WOD: 5 Rounds for Time

20 Burpee

10 Handstand push-up

CORE: 4 Rounds

45 seconds hollow hold

15 seconds rest

45 seconds plank hold

15 seconds rest

Strength: EMOM 12 Min.

Odd: 4-6 strict dips/8-12 jumping dips

Even: 15-20 Air Squat

WOD: AMRAP 15 Min:

10 Pull-up

10 Box Jump Over (24/20)

20 Sit-up

200m Medicine Ball Carry (9/6)

CORE: AMRAP 5 Min:

Strict knees to elbows

Conditioning: EMOM 14 Min.

Odd: Row for max. calories

Even: Rest

WOD: For Time

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

Sumo Deadlift High Pull (42.5/30)

Hand release push-up

*15 Double Under after every round