Strength:

up to heavy 5 Deadlift

                    3 Hang power clean  in 12 minutes

                    3 Push Jerk

WOD: 3 Rounds for time

40 Wall Ball (9/6)

40 Burpee

400m Run

Strength: EMOM 12 Min.

Odd: 5 bench press

Even: 6 barbell row

WOD: 5 Rounds for time

20 Air Squat

100m Kettlebell Farmer's Carry (55/35)

15 Dumbbell Push Press (45/35)

WOD: AMRAP 20 Min.

30 sit-up

20 steps jumping lunge

20 toes to bar

30 seconds wall sit

CORE: EMOM 6 Min.

Odd: 30 seconds hollow hold

Even: 30 kettlebell russian twist

Strength: EMOM 12 Min.

Odd: 4-8 strict pull-up/6-12 jumping pull-up

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

WOD:

AMRAP 10 Min.

10 cal. Row

10 over the row burpee

rest 2 minutes

AMRAP 10 Min.

15 Push-up

15 Double Under

Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-5-5-7-7 reps of Power Clean

WOD: 4 Rounds for time

16 Thruster (42.5/30)

200m Run

16 Dumbbell Snatch (45/35)

Strength:

up to heavy 5 rep Back Squat in 12 minutes

WOD: AMRAP 18 Min.

10 Pull-up

15 Box Jump (24/20)

15 Kettlebell Swing (55/35)

20 Double Under

Strength:

every 1.30 for 9 rounds

6-6-6-4-4-4-2-2-2 reps of Squat Snatch

WOD: For time

18-15-12-9 reps of

Deadlift (100/50)

Wall Ball (9/6)

CORE: EMOM 6 Min.

Odd: 45 seconds plank

Even: 6-12 knees to elbow