A] Warm-up

B] Strength

15-20 minutes to find

1 rep max of clean & jerk

Note: power or squat, your choice

C] Wod

5 rounds for time:

7 power clean @ 135/95

7 front squat @ 135/95

14 toes-to-bar

50 double-unders

A] Warm-up


B] Row

2000m for time

Note: all-out

C] Wod

Amrap 15 minutes:

16 wall-ball @ 20/14

12 chest-to-bar pull-up

8 kettlebell snatch @ 24/20

A] Warm-up

B] Strength

4 sets not for time:

45 sec side plank each side

10 toes-to-bar strict / high knee raise 

10 v-up

30 russian twist @ easy load

C] ''Reverse DT''

5 rounds for time:

6 push-jerk @ 155/105

9 hang power clean @ 155/105

12 deadlift @ 155/105

A] Warm-up

B] Strength

Every minute on the minute for 12:

1 squat snatch + 1 hang squat snatch

Note: load over the sets

C] Wod

For time:

5 overhead squat @ 115/75

25 burpees box jump over @ 24/20

10 overhead squat @ 115/75

20 burpees box jump over @ 24/20

15 overhead squat @ 115/...

A] Warm-up

B] Strength

Deadlift

5 sets of 4 reps

Note: load over the sets

C]''Helen is rowing''

3 rounds for time:

400m row

21 kettlebell swings @ 24/20

12 pull-up

A] Warm-up

B] Strength

In 15-20 minutes, find your heaviest complex of:

1 power snatch + 2 overhead squat**

Note: **rest 3 full second in the bottom of your squat

C] Wod

Amrap 15 minutes:

1-2-3-4-5-6-7...

power snatch @ 135/95

** complete 8 pull-up + 8 burpees after each round...

A] Warm-up

B] Strength

Bench press

5 sets of 5 reps

Note: load over the sets

C] ''Fight gone really bad''

3 rounds of 5 min work / 1 min rest

1- front squat @ 95/55

2- sumo deadlift high pull @ 95/65

3- box jump @ 30/24

4- push-press @ 95/65

5- calories row

1 min rest between roun...

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes

4 shoulder press + 12-15 hollow rock

Note: build up over the sets

C] Wod

3 rounds for time:

5 clean & jerk @ 185/125

30 kettlebell swings @ 24/20

30 wall-ball @ 20/14

A] Warm-up

B] Strength

15-20 min to find your 1 rep max of...

back squat

Note: warm-up sets, 5-5-3-3, then build up to your 1 rep max

C] Wod

Amrap 7 minutes:

10 burpees step on plate (45)

50 double-unders

10 toes-to-bar

rest 3 min

then redo-it for another 7 min

Note: 2 separate sc...

A] Warm-up

B] Wod

For time:

buy-in: 75 box jumps @ 24/20

30 hang squat clean to thruster @ 115/75

1000m row

30 hang power snatch @ 115/75

1000m row

30 hang power clean & jerk @ 115/75

buy-out: 75 pull-up

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