STRENGHT

BACK SQUAT

3-5 x 10 65%

WOD

FOR TIME
5 rounds

6 hang power snatch
10 box step up over (bodyweight)
15 sit up

STRENGHT

PUSH PRESS
+
PUSH JERK

6×4+1 60%+

WOD

AMRAP 13′

12 wall ball
7 burpees
25 du/50 su

STRENGHT

HANG SQUAT CLEAN

3×3 65%
4×2 75%
3×1 85%

only on first set 2″ pause in bottom position

WOD

2 X AMRAP 4′

A
max cal row

rest 2′

B
max reps hang power clean unbroken
every drop 15 push up

STRENGHT

DEADLIFT

4×7 60%-70%

WOD

EVERY 90″
2 rounds

A 7 power snatch+7 box jump over
B 7 squat snatch+7 box jump
C 7 hang power snatch+7 box jump over
D 7 hand stand push up+7 box jump

STRENGHT

STRICT PULL UP
+
BARBELL ROW

6×4-10+12

WOD

AMRAP 9′

10 thruster
10 pull up
15 du/30 su

STRENGHT

BACK SQUAT

3×10 65%-75%

3′ rest between rounds

WOD

EMOM 16′

A 15 sit up+10 american swing
B 15 tuck sit up+16 KB snatch
C 15 V sit up+16 goblet squat
D 20 plate russian twist+10 plate ground to over head

STRENGHT

SQUAT SNATCH

6×2 70%-80%
touch and go

WOD

AMRAP 11′

6 shoulder to over head
7 burpees over the bar

every round add 1 shoulder to over head

SKILL

ROPE CLIMB

advanced 5 x 1/2

WOD

FOR TIME
3 rounds

12 pull up
10 box jump
10 push up
10 american swing

every round add + 5 american swing and + 10 push up

STRENGHT

POWER CLEAN
+
THRUSTER

4×2+4 60%

WOD

10 ROUNDS
“KARABEL”

15 wall ball
3 power snatch

STRENGHT

STRICT PULL UP
+
PUSH PRESS

4 x 6 + (10 – 8 – 6 – 4)
50% – 60% – 70% – 80%

WOD

EMOM 9′

A) 2xKB/DB 5 squat + 8 steps over head lunges
B) 20 russian sit up pass on + hollow position in remaing time
C) every 20″ 3 hang squat clean

STRENGHT

DEADLIFT

6×3 70%-80%
touch and go

WOD

AMRAP 12′

buy in 100/80 cal row (80/60 bike)
in remaining time, AMRAP of
18 kb snatch
25 du/50 su

STRENGHT

POWER SNATCH
+
SQUAT SNATCH

6×3+1

90″ rest between

WOD

FOR TIME

BUY IN 100 sit up
4 ROUNDS
15 american swing
9 hand stand push up
CASH OUT 100 sit up