STRENGTH

BACK SQUAT

in 13′ window find 1RM of
BACK SQUAT

WOD

13′ AMRAP

5 ROUNDS
9 deadlift
12 barpees over the bar

in remaining time max rounds of BEAR COMPLEX

STRENGTH

HANG SQUAT SNATCH +
OVER HEAD SQUAT

6×3+3

WOD

11′ AMRAP

21 a. swing
15 kb step up over
9 hspu
3 squat clean (80%)

STRENGTH

CLEAN % JERK

find in 13′ window 1 RM of
clean & jerk

WOD

16′ EMOM

1 7 hang power snatch + 7 ohs
2 2 rope climb legless
3 1 cindy
4 rest

STRENGTH

DEADLIFT

6×3 80%-85%

WOD

FOR TIME
5 rounds

10 power clean
10 burpees over the bar
20 wall ball
30 du-70 su

STRENGTH

PUSH JERK +
HAND STAND WALK

5×5-5-3-3-2+10 mt

WOD

2 INTERVALS

6′ AMRAP
9 DB hang split snatch
20 mt 2xkb carry
7 pull up

2′ rest

6′ AMRAP
6+6 db hang clean & stoh
20 DB oh walking lunges
7 toes to bar

STRENGTH

PUSH PRESS
+
PLATE PLYO PUSH UP

6×4+3

WOD

FOR TIME

2 ROUNDS
7 squat snatch
7 bar muscle up
2 ROUNDS
14 DB box step up over
14 stoh
2 ROUNDS
21 wall ball
21 ttb

STRENGTH

SQUAT SNATCH

8×2
60+%

WOD

8 INTERVALS

60″ AMRAP
6 2xDB devil press + speed rope

30″ rest

60″ AMRAP
max reps of ttb

STRENGTH

BACK SQUAT

3×3 70% 2′ rest
3×2 80% 90″ rest
5×1 90% 75″ rest

WOD

2 INTERVALS

5′ AMRAP
200 mt run
9 p. clean
6+6 f.r. lunges

2′ rest

5′ AMRAP
15 a. swing
12 box jump
6 p.snatch

STRENGTH

STRICT CHIN UP
+
BENCH PRESS

5×3+5 (70+%

WOD

FOR TIME
t.c. 11′

21-15-9
deadlift
hspu
goblet squat
V-sit u p

STRENGTH

CLEAN & JERK

10×1
70+%

WOD

FOR TIME

buy in 30 wall ball
then 4 rds
50 du
20 DB snatches alt.
10 pull up
cash out 30 wall ball

STRENGTH

SIT UP CIRCUIT
4 rounds

10″ hollow position
10″ floating kick
10″ hollow position
5 v ups

WOD

12′ EMOM

1′ 2-3 rope climb
2′ 10 clean&jerk
3′ 8-12 burpees otb
4′ 7 hang power snatch

STRENGTH

FRONT SQUAT

3×3 70%
5×1 80% tempo 2020

WOD

8 INTERVALS

60″ amrap
7 2xkb clean&jerk + row in remaining time
20″ rest
60″ amrap
7 burpees box jump over + a. swing in remaining time