Strength:

every 1.30 for 7 rounds 2 reps paused front squat

(one second pause at the bottom)

(start from %80 and work up to %85 of your 1RM front squat)

WOD:

AMRAP 5 min.

8 push press (40/25)

10 burpee

rest 90 seconds

AMRAP 5 min.

6 push press (50/30)

8 steps dumbbell front rack lunge (45/35)

rest 90 seconds

AMRAP 5 min.

4 push press (60/35)

6 dumbbell box step-up overs (45/35)

Strength:

every 1.30 for 8 rounds 5-5-4-4-3-3-2-2 reps of touch and go power snatch

WOD: 4 rounds for time (12 minutes time cap.)

10 pull-up

12 overhead squat (40/25)

14 box jump (24/20)

Accessory: EMOM 8 min.

odd: 10-15 cal. row

even: 6-10 dips

WOD: ''JORDAN''

For time

100 kettlebell swing (55/35)

100 sit-ups

100 air squats

100 push-ups

Conditioning: For time

30-25-20-25-30 calories of row

rest 1:1 between the rounds

WOD: For time

20-16-12-8-4 reps of

wall ball (9/6)

10-8-6-4-2 reps of

toes to bar

20-16-12-8-4 reps of

dumbbell snatch (45/35)

Strength:

every 1.30 for 7 rounds 5 reps deadlift

(start from %70 and work up to %80 of your 1RM)

WOD: AMRAP 15 min.

12 kettlebell swing (55/35)

12 push-up

12 goblet squat (55/35)

Accessory: EMOM 6 min.

Min 1: 6-8 seated arnold press

Min 2: 6-8 zottman curl

Min 3: 8-10 bent over dumbbell row

Strength:

every 1.30 for 7 rounds 3-2-2-2-1-1-1 reps of squat clean & jerk

(start from %65 and work up to %80 of your 1RM)

WOD:

every 3.00 for 3 rounds

6 power snatch (50/30)

12 box jump (24/20)

max. rep handstand push-up / max. rep hand release push-up in the remaining time

rest 90 seconds

CORE: 3 Rounds (5 minutes time cap.)

10 hollow rock

20 kettlebell russian twist

30 flutter kicks

Strength: EMOM 10 min.

death by double dumbbell ground to overhead (45/35)

(1-2-3...-10 reps of double dumbbell ground to overhead )

WOD: AMRAP 20 minutes

i go you go for full rounds

12 cal. row

9   v-up

6   hang power clean (55/35)