Strength:
4×3 –  4×1
squat snatch

WOD „grace“:

• 30 clean & jerk
• rest 3′
• 20 cal bike / row AFAP

Strength:
core cyrcle 1′ work – 20″ rest

• band resisted deadbug
• ring plank steps
• weighted sit ups
• L-sit wippers

WOD „dipsie“:
21-15-9

• thrusters 45/30
• burpee to target
• ring dips

Strength:
clean & jerk
3×4 / 3×3 / 2×2 / 2×1

WOD „Mr. Halfie“:
5 rounds for time

• 5 handstand push up
• 6 power clean 50/35
• 7 toes to bar
• 8 kettlebell swings 24/16
• 9 wall balls 9/6
• 20 du’s

WOD „rowrowrow“:
partnerwod – AMRAP 35′

• 1000m row
• 50 synchro power swings 20/12
• 500m row
• 50 synchro russian twisst 9/6
• 300m row
• 50 overhead squats 20/15

Strength:
8x 30″ work – 30″ rest
AMRAP sandbag squats

WOD „two series“:
AMRAP 17′

• 6 shoulder to overhead 60/40
• 12 pull ups
• 24 dumbbell step ups
• 48 du’s

Strength:
6 set of:

• 3 pause powersnatch (3″ hang position)
• 5 strict toes to bar

WOD „enough“:
2 round for time

• 40 alternating pistols
• 40 dumbbell snatch 20/15
• 700m bike
• 40 burpees
• 350m skierg