A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

3 squat snatch

Note: load over the sets. Touch & go if you want.

C] Wod

For time:

3 rounds :

7 snatch grip deadlift @ 115/75

9 burpees over bar

3 rounds :

7 squat snatch @ 115/75

12 toes-to-bar

3 rounds :

7 overhead squat @ 11...

A] Warm-up

B] Strength

3 stations / 3 sets not for time

1- 10 bench press @ heavy

2- accumulate 1 min of L-sit

3- 10 ***

Note: handstand push-up / ring dip / or 5-2 muscle-up

C] Wod

Amrap 17 min:

24 box jumps @ 24/20

12 power clean @ 135/95

6 muscle-up OR 15 pull-up

A] Warm-up

B] Rowing

In team of 2...

5000m for time

Note score

C] Strength

Build up for the rest of the class

for a heavy 3 reps of deadlift

Note: not a max 3 reps

A] Warm-up

B] Strength

Shoulder press

5 sets of 5 reps

no rest

5 sets of max push-up in 30 seconds

Note: load over the sets

C] Wod

For max reps in 20 minutes:

1 min max kettlebell snatch @ 24/20

1 min max hang power clean @ 95/65

1 min max burpees

1 min rest

2 min max kettlebell sn...

A] Warm-up

B] Strength

Back squat

5 sets of 5 reps

no rest

Vertical jump

5 sets of 3 jump

Note: load over the sets and jump high as possible 

C] Wod

For time:

10 back squat @ 185/135

200 double-unders

10 back squat @ 185/135

1000m run

10 back squat @ 185/135

A] Warm-up

B] Team wod (2)

For time:

2000m row

100 pull-up

50 squat clean @ 135/95

rest 5 min

5 rounds for time:

10 kettlebell snatch @ 24/20

10 push-up

20 air squat

A] Warm-up

B] Strength

In 15-20 minutes find your heaviest set:

2 snatch + 1 overhead squat

Note: perform like you want, no touch&go

C] Wod

Amrap 17 minutes:

3-6-9-12-15-18...

kettlebell swing @ 24/20

burpees

200m run between sets

A] Warm-up

B] Strength

In 15-20 minutes find your heaviest set:

2 clean + 1 shoulder-to-overhead

Note: perform like you want, no touch&go

C] Wod

Amrap 17 minutes:

400m run

10 shoulder-to-overhead @ 135/95

40 double-unders

A] Warm-up

B] Strength

Every 2 minutes for 16 minutes:

20 walking lunges @ heavy

Note: farmer walk style or front rack. No bar, kettlebell or dumbell

C] Wod

For time:

70 wall-ball @ 20/14

35 box jump over @ 24/20

15 sumo deadlift high pull @ 135/95

A] Warm-up

B] Strength

3 sets not for time:

45 sec overhead walking with dumbell (right)

45 sec overhead walking with dumbell (left)

2 rope climb

2 turkish get-up / each arm

C] Wod

3 rounds:

3 min max calories row

2 min max power snatch @ 135/95

1 min max toes-to-bar

1 min rest

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