STRENGHT

8 ROUNDS

1 squat clean
1 hang squat clean
1 jerk

WOD

FOR TIME
c.t. 17′

40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time

WOD

“EMILY”
6 ROUNDS

30 du – 60 su
15 pull up
30 air squat
100 meter sprint

2′ rest

SKILL/STRENGHT

PULL UP

1′ max rep
1’rest

EMOM 5′
60% or RM

WOD

6 x 2′ AMRAP

A
10 thruster
in remaining tima max rep of toes to bar

1′ rest

B
100 meter run
in remaining time max rep of squat clean

STRENGHT

8 ROUNDS

1 power snatch
1 hang squat snatch

WOD

6 ROUNDS

6 shoulder to over head
12 V- sit up
12 DB snatch (6+6)
12 sumo deadlift high pull

SKILL/STRENGHT

HAND STAND PUSH UP

1′ max rep
1′ rest

EMOM 5′
60% of RM

WOD

AMRAP 15′

10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat

STRENGHT

DEFICIT DEADLIFT
4×4

TEAM WOD

4 ROUNDS

20 pull up
30 air squat
20 hang power clean
30 burpees

STRENGHT

AMRAP 10′

work only when breathe is in

12 push up
10 lunges
5 kb deadlift

WOD

3 ROUNDS

3 bar muscle up / 6 chest to bar / 9 pull up
12 power clean & jerk
20 sit up

STRENGHT

HANG POWER SNATCH
4 RDS

2 hang power snatch
+
6 over head squat

WOD

10 ROUNDS

10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB

WOD

FOR TIME

buy in 70 wall ball

4 rds

60 du / 120 su
12 power snatch

cash out 70 wall ball

STRENGHT

PRESS SERIES
EMOM 7 SET

2 military press
3 push press
5 push jerk

WOD

FOR TIME

50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up

STRENGHT

SQUAT CLEAN
6×4

2″ pause in bottom position

WOD

6 x 2′ AMRAP

A1

5 burpees
5 ttb / ktc
5 pull up

rest 45″

A2

4 hang power clean
5 push up
6 shoulder to over head

FLOW A1 – A2 – A1 – A2 – A1 – A2

STRENGHT

SKILL
DOUBLE UNDER

Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute

WOD

5 ROUNDS

7 power clean
9 thruster
7 front squat
12 deadlift