Strength:

in 12 minutes up to heavy 5 reps Back Squat

WOD:

AMRAP 10 Min.

10 Deadlift (60/35)

10 Push-up

rest 2 minutes

AMRAP 10 Min.

10 Push Press (40/25)

15 Double Under

Strength:

Every 90 seconds for 8 rounds

2 sets of:

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

WOD: 10 Rounds for time

10 Burpee

10 Wall Ball (9/6)

10 V-up

WOD: EMOM 25 Min.

Min 1: Max. rep push-up

Min 2: Max. rep Double/single Under

Min 3: Max. rep toes to bar

Min 4: MAx. meter Run

Min 5: Rest

CORE:4 Rounds

20 seconds L-hang hold

40 seconds rest

Strength:

EMOM 12 Min.

Odd: 4-8 chin-up /10-12 jumping chin-up

Even: 4-8 handstand push-up / 8-12  handstand push-up on box

WOD: 5 Rounds for time

12 Dips

12 Burpee

25 Sit-up

Strength:

in 12 minutes up to heavy 3 reps touch and go Power Clean

Conditioning:

EMOM 12 Min.

Odd: Max. calorie row

Even: rest

WOD: AMRAP 12 Min.

30 Air Squat

12 Pull-up

6   Stric Press (42.5/30)

Strength:

EMOM 12 Min.

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

Back Squat

WOD: AMRAP 18 Min.

10 Thruster (42.5/30)

200m Run

20 Kettlebell Swing (55/35)

200m Run

Strength:

EMOM 12 Min.

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

Jerk 

WOD: For time

27-21-15-9-6-3 reps of

Sumo Deadlift High Pull (42.5/30)

3-6-9-15-21-27 reps of

Wall Ball (9/6)

CORE: 3 Rounds

90 seconds plank

45 seconds max rep kettlebell russian twist