A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

2 squat clean + 1 jerk

Note: Choose between a push-jerk or a split jerk

C] Wod

6 rounds for time:

12 wall-balls @ 20/14

3 squat clean @ 185/125

9 burpees box jumps over @ 24/20

A] Warm-up

B] Strength

5 sets of:

5 shoulder press

1 min of max strict pull-ups

90 seconds rest

Note: load over the sets for the press

C] Team wod

Amrap 15 minutes:

100 chest-to-bar pull-ups

100 handstand push-ups or push-press @ 95/65

100 toes-to-bar

100 overhead squats @ 95/65

A] Warm-up

B] Strength

Deadlift

5 sets of 4 reps

Note: load over the sets

C] Wod

For time:

1000m row

then 3 rounds

20 kettlebell swings @ 24/20

30 air squat

10 power clean @ 135/95

A] Warm-up

B] Wod

27-21-15-9 for time:

wall-balls @ 20/14

power snatch @ 95/65

toes-to-bar

C] Strength

in 15 minutes find your 1 rm of

Squat snatch

A] Warm-up

B] Strength

20 minutes to find a heavy complex:

1 clean + 3 push-press + 2 push-jerk + 1 split jerk

Note: warm-up wisely

C] Wod

For time:

30 clean & jerk @ 135/95

30 calories row

30 burpees over bar

Note: Choose the order of the movements. You must complete the 30 rep...

A] Warm-up

B] Wod

For time:

100-80-60-40-20

double-unders

50-40-30-20-10

box jumps @ 24/20

25-20-15-10-5

kettlebell swings @ 32/24

10-10-10-10-10

deadlifts @ 225/155

Note: 100 double-unders / 50 box jumps / 25 kb swings / 10 deadlift / 80 double-unders....

time cap : end of class

A] Warm-up

B] Strength

Every minute on the minute for 12:

2 hang power clean

Note: load over the sets

C] Wod

Amrap 9 minutes:

25 double-unders

8 hang power clean @ 95/65

8 chest-to-bar pull-ups

rest 2 minutes

Amrap 9 minutes:

25 air squats

8 push-press @ 95/65

8 clap push-ups

A] Warm-up

B] Strength

Front squat

5-5-3-3-2-2-2

Note: load over the sets

C] Wod

Amrap 15 minutes:

21 calories row

14 ring dips

7 front squats @ 155/105

A]  Warm-up

B] Strength

Clean grip deadlift

5 sets of 3 reps

Note: Focus on your form

C] Wod

Amrap 18 minutes:

60 box jumps @ 24/20

50 toes-to-bar

40 power clean @ 135/95

30 kettlebell snatch @ 24/20

20 handstand push-ups

A] Warm-up

B] Strength

15 minutes to find...

1 rep max of overhead squat

Note: warm-up wisely

C] Wod

3 rounds for time:

75 double-unders

25 pull-ups

16 overhead alternate lunges @ 135/95 *

Note: * If you are not stable enough to perform the movement, you can do 10 over headsquat...

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