WOD

2 x 15′

monostructural work 50″ easy peace + 10″ medium peace

3′ rest

STRENGHT

PUSH PRESS

3×5 65%
4×3 75%

WOD

4 ROUNDS

12 power clean
8 front rack lunges
8 toes to bar/ 12 knees to chest

STRENGHT

HANG POWER CLEAN
+
SQUAT CLEAN

6 x 4+2 60%-70%

WOD

4 x AMRAP 4′
45″ rest

8 burpees
8 american swing

in remaining time max time bar hold position

STRENGHT

BACK SQUAT

3-5 x 10 65%

WOD

FOR TIME
5 rounds

6 hang power snatch
10 box step up over (bodyweight)
15 sit up

STRENGHT

PUSH PRESS
+
PUSH JERK

6×4+1 60%+

WOD

AMRAP 13′

12 wall ball
7 burpees
25 du/50 su

STRENGHT

HANG SQUAT CLEAN

3×3 65%
4×2 75%
3×1 85%

only on first set 2″ pause in bottom position

WOD

2 X AMRAP 4′

A
max cal row

rest 2′

B
max reps hang power clean unbroken
every drop 15 push up

STRENGHT

DEADLIFT

4×7 60%-70%

WOD

EVERY 90″
2 rounds

A 7 power snatch+7 box jump over
B 7 squat snatch+7 box jump
C 7 hang power snatch+7 box jump over
D 7 hand stand push up+7 box jump

STRENGHT

STRICT PULL UP
+
BARBELL ROW

6×4-10+12

WOD

AMRAP 9′

10 thruster
10 pull up
15 du/30 su

STRENGHT

BACK SQUAT

3×10 65%-75%

3′ rest between rounds

WOD

EMOM 16′

A 15 sit up+10 american swing
B 15 tuck sit up+16 KB snatch
C 15 V sit up+16 goblet squat
D 20 plate russian twist+10 plate ground to over head

STRENGHT

SQUAT SNATCH

6×2 70%-80%
touch and go

WOD

AMRAP 11′

6 shoulder to over head
7 burpees over the bar

every round add 1 shoulder to over head

SKILL

ROPE CLIMB

advanced 5 x 1/2

WOD

FOR TIME
3 rounds

12 pull up
10 box jump
10 push up
10 american swing

every round add + 5 american swing and + 10 push up

STRENGHT

POWER CLEAN
+
THRUSTER

4×2+4 60%

WOD

10 ROUNDS
“KARABEL”

15 wall ball
3 power snatch