WOD

2 ROUNDS

1′ sit up
2′ 7-12 push up every 30″
1′ sit up
2′ 4 hang power snatch every 30″
1′ sit up
2′ 5-8 pull up (1-2 muscle up) every 30″
1′ sit up
2′ 5 hang squat clean every 30″
1′ sit up
2′ 3-5 hand stand push up (strict) every 30″

STRENGHT

FRONT SQUAT

8×4 70%-80%

WOD

EMOM

6′ EMOM
A 6 squat clean & jerk + max DU/SU in remaining time
B 6 power snatch + max burpees over the bar

2 ‘ REST

4′ EMOM
A 15 wall ball
B 20 american swing + max reps of kb halo

STRENGHT

PUSH JERK
+
SPLIT JERK

3×3+1 70%
2×2+1 80%
2×1+1 80%+

WOD

FOR TIME

60 wall ball
60 tuck sit up
40 wall ball
40 tuck sit up
20 thruster
20 tuck sit up
10 hand stand push up
10 toe to bar

STRENGHT

POWER SNACTH

3×4 70%§
3×2 80%
3×1 80%+

WOD

EMOM 12′

A 6 power clean 85%
B 5 pull up + 10 push up + 15 air squat
C 20 du + 2 DB one arm devil press box step up over

STRENGHT

DEADLIFT

8×4 70%-85%

WOD

FOR TIME
4 rounds

15/12 cal row (10/7 cal bike)
7 hang power snatch
25 du
12 american swing

T.C. 13′

STRENGHT

POWER CLEAN

3×5 70% 90″ rest
3×3 85% 90″ rest
3×1 90% 60″ rest

WOD

AMRAP 12′

7 pull up
7 shoulder to over head
10 box jump
10 DB snatch (alt.)

STRENGHT

BACK SQUAT

3×5 70%
2×4 80%
3×2 85%

rest 90″

WOD

FOR TIME

2 – 4 – 6 – 8 – 10 – 12
power snatch
6 over head lunges
6 burpee over the bar

T.C: 11′

STRENGHT

OVER HEAD SQUAT

2×4 50%
2×3 55%
3×2 65%
2×1 75%

60″rest

WOD

FOR TIME

2 – 4 – 6 – 8 – 10
power clean
1 – 3 – 5 – 7 – 9
front squat

STRENGHT

DEADLIFT

10 x 3 65%-80%

WOD

AMRAP 13′

17/14 cal row
13 american swing
9 sumo deadlift high pull
13 wall ball
9 toe to bar

STRENGHT

GYMNASTIC STRENGTH

strict pull up
+
strict hand stand push up

6 x 6-8+3-6

WOD

EMOM 15′

A 3 hang power clean + 3 front squat + 3 stoh
B 3 box jump + 3 box jump over + 3 burpee box jump over
C 10/7 cal bike
D 10 sit up + 8 tuck sit up + 6 V sit up + hollow position in remaining time
E rest

STRENGHT

PUSH PRESS

find in 12′ window
1 RM of push press

WOD

QUARTEFINAL

9 – 7 – 5
squat snatch 80/65
box jump over 75cm

STRENGHT

BACK SQUAT

2×5 65%
3×5 75%
3×3 80%-85%

WOD

FOR TIME

2 ROUNDS
21 wall ball
15 pull up
9 power snatch
2 ROUNDS
15 wall ball
9 pull up
6 hang power snatch

IN REMAINING TIME
MAX REPS OF
BURPEE OVER THE BAR

T.C. 12′