STRENGHT

JUMP STRENGHT
5 rounds

9 mt broad jump
+
5 high box jump

2′ rest

WOD

EMOM 12′

A) 3 hang power clean + 3 front squat
B) 20 du/40 su + 6 DB step up
C) 10-15 burpee

STRENGHT

POWER SNATCH

4×3 70%-75%
3×2 75%-80%
3×1 80%-85%

WOD

FOR TIME

3 ROUNDS

30 du/60su
12 thruster
12 deadlift

2 ROUNDS

30 du/60 su
16 DB snatch
10 DB over head lunges

in remaining time
max reps of 1 DB devil press

T.C. 9′

STRENGHT

SQUAT CLEAN

for quality
at 70%
T.C. 4′

WOD

3 x AMRAP 4′

20 cal row
+ amrap
6 shoulder to over head
6 pull up
8 box jump

rest 90″

20 cal row
+ amrap
6 shoulder to over head
4 chest to bar
6 box jump over

rest 90″

20 cal row
+ amrap
6 shoulder to over head
2 bar muscle up
4 burpee box jump over

STRENGHT

GYMNASTIC
5 rounds

6-8 strict pull up
+
max reps of push up

WOD

6 ROUNDS
60″ on/30″ off

6 power snatch
4 over head squat
4 hand stand push up

STRENGHT

BACK SQUAT

2×5 65%
3×4 75%
3×2 85%

WOD

FOR TIME

70/57 cal row (50/40 cal bike)
60 american swing
40 wall ball
20 toe to bar

T.C. 11′

STRENGHT

SQUAT CLEAN

FOR QUALITY
1 x 30 60%

T.C. 7′

WOD

3 x 4′ AMRAP

9 pull up
6 shoulder to over head
12 box jump

rest 90″

6 chest to bar
6 shoulder to over head
10 box jump over

rest 90″

3 bar muscle up
6 shoulder to over head
8 burpee box jump over

SKILL

HAND STAND

hand stand position
hand stand push up
hand stand walk

kipping pull up
butterfly pull up

WOD

FOR TIME
15 rounds

5 deadlift
3 hang power clean
2 strict hand stand push up

STRENGHT

HANG POWER SNATCH
+
HANG SQUAT SNATCH

2 x 3+2 50%
2 x 4+3 60%
2 x 3+max rep 70%

WOD

FOR TIME

2 ROUNDS
10 hand stand push up
10 power snatch
10 pull up
10 kb snatch
3 ROUNDS
6 over head lunges
6 2xkb/db front rack squat
6 thruster

SKILL

KIPPING

kipping pull up
kipping chest to bar

kipping toes to bar

butterfly pull up

WOD

AMRAP 12′

5 clean & jerk
10 burpee
15 wall ball
20 cal row

SKILL

HAND STAND

hand stand position
hand stand push up (kipping/strict)
hand stand walk

WOD

FOR TIME

50 – 40 – 30 – 20
sit up – tuck sit up – V sit up – toes to bar
du/su
american swing

WOD

EMOM 30′

A 3 thruster + 5 bar facing burpee
B 6 DB step up over + 10 DB snatch alt.
C 20/16 cal row
D 20 DU/40 SU + 1 bar muscle up (5 pull up/3 chest to bar)
E rest

STRENGHT

HANG SQUAT SNATCH
+
OVER HEAD SQUAT

2 x 3+1 65%
2 x 2+3 75%
3 x 1+4 80 %

WOD

AMRAP 12′

10 clean&jerk @40/30 alt. hang power clean
8 front squat
8 pull up