SKILL

pull up
chest to bar
ring/bar muscle up

WOD

FOR TIME

buy in 30 box jump
2 rounds
15 american swing
10 toes to bar
3 wall walk
cash out 30 box jump over

STRENGHT

SHOULDER PRESS
+
HAND STAND PUSH UP

5 x 4 (60%-70%)+4

WOD

FOR TIME

30 power clean
30 pull up
30 front squat

STRENGHT

STRICT PULL UP/CTB

6x 4-6/2-4 or weighted

WOD

FOR TIME
3 rounds

21 wall ball
15 toes to bar
9 power snatch

STRENGHT

SIT UP
4 rounds

10 russian v-up
10 russian pass on kb
20 hollow rocks

1′ rest between

WOD

EMOM 6′
5 thruster + 5 burpees over the bar

1′ rest

every 30″ for 6′
A) 4 power clean
B) 4 hang power snatch

STRENGHT

FRONT SQUAT

4×7 65%

WOD

FOR TIME
10 rounds

4 clean & jerk (42.5/60)
4 burpees over the bar

STRENGHT

HANG POWER SNATCH

6×3 50%-65%

WOD

AMRAP 11′

12 power clean
9 hand stand push up
200 mt run
6 burpees

STRENGHT

COMPLEX

10-8-6-4-2
strict toes to bar(or toes to ring)
3 push press

45″ rest or no rest

WOD

FOR TIME

from 10 to 1
DB snatch
DB over head lunges

STRENGHT

BACK SQUAT

6×3 70%-85%

WOD

EMOM

EMOM 6′
3 thruster + 5 burpees over the bar

rest 1′

EVERY 40″ for 6′
A) 3 hang clean&jerk
B) 5 power snatch

STRENGHT

BALANCE SNATCH

6×3 @60% of 1RM of squat snatch

WOD

AMRAP 8′
(winter challenge 2017)

15 box jump over
12 stoh
9 toes to bar

STRENGHT

1 RM of squat clean

find in 15′ 1 RM of squat clean

WOD

FOR TIME
6 rounds

5 hang power clean
9 push up
12 kb snatch

STRENGHT

CLEAN COMPLEX

2 hang squat clean
1 power clean
1 push jerk

WOD

3 ROUNDS
amrap 4′

5 power snatch
7 DB box step up
3 squat snatch
5 hand stand push up