STRENGHT

PUSH PRESS
+
BULGARIAN SQUAT

4 x max reps @ 80%
+
3 x 7/side

WOD

AMRAP 7′

15 air squat
10 push up
5 power snatch
25 du/su

STRENGHT

RINGS DIP
+
DB ROW

4 X 8-10+12

WOD

FOR TIME

55 wall ball
30 thruster
30 DB snatch
55 wall ball

STRENGHT

SKILL

pull up
chest to bar
bar/rings muscle up

WOD

FOR TIME
3 rounds

25 du/50 su
12 Kb snatch
12 KB over head lunges
25 tuck sit up

STRENGHT

SQUAT SNATCH

8-12 X 1 60%-85%

1′ REST BETWEEN

WOD

FOR TIME

21 – 15 – 9
deadlift
10 – 20 – 30
american swing

STRENGHT

PUSH JERK

find in 15′ window
1RM of push jerk
(power jerk or split jerk)

WOD

AMRAP 4′
5 hand stand push up
10 2x DB/KB hang clean

1′ rest

EMOM 6′
– 10 burpees
– max reps of wall ball

1′ rest

AMRAP 4′
5 shoulder to over head
12 american swing

STRENGHT

BACK SQUAT

3×4 70%
4×2-3 85%

WOD

FOR TIME
5 rounds

7 hang power clean
12 pistol squat
9 toes to bar

STRENGHT

STRICT PRESS

8×2 70% – 85%

WOD

2 x AMRAP 4′

A
8 box jump over
3 – 6 – 9 – …
one arm DB hang power clean & jerk

rest90″

B
8 box jump over
3 – 6 – 9 – …
one arm DB hang power snatch

STRENGHT

EMOM 9′

A 30″ hollow position + max reps of balance sit up*
B 10 KB sumo deadlift high pull + 12 push up
C 8 deadlift @60% + max reps of burpees over the bar

*max time plank
* hanging legs raise

WOD

AMRAP 9′

10 pull up
8 shoulder to over head
12 cal row/ ski (8 cal bike)

STRENGHT

STRICT CHIN UP
+
STRICT PULL UP WIDE GRIP

5 x 4+3

rest 2′

WOD

E3MO3M
5 set

12 DB snatch
9 pull up
6 hand stand push up
4 burpees box jump over

WOD

2 x 15′

monostructural work 50″ easy peace + 10″ medium peace

3′ rest

STRENGHT

PUSH PRESS

3×5 65%
4×3 75%

WOD

4 ROUNDS

12 power clean
8 front rack lunges
8 toes to bar/ 12 knees to chest

STRENGHT

HANG POWER CLEAN
+
SQUAT CLEAN

6 x 4+2 60%-70%

WOD

4 x AMRAP 4′
45″ rest

8 burpees
8 american swing

in remaining time max time bar hold position