your results...

Warm-up A1. 2×8 Goblet squat A2. 2×8 Good mornings A3. Hanging shoulder retraction 2×10 B. 20s on, 40s off x3 slam ball+jump Strength A.Hang clean to thruster + split jerk B.Strict press 5×5 total sets C.Strict pull-ups 3×5 D.Ring rows x75 E.Hanging leg raises x75

Warm-up A1. 2×8 Goblet squat A2. 2×8 Good mornings WOD AMRAP in 10 min: 5 box jumps, 10 push-press, 15 dead-lifts REST 5 MIN AMRAP in 10 min: 5 Power clean, 10 toes to bar, 15 wall-balls REST 5 MIN AMRAP in 10 min: 5 Thrusters, 10 Pull-ups, 15 Burpees

Warm-up A. 10 min run B1. 2×8 Goblet squat B2. 2×8 Good morning B3. 2×8 Behind the neck press C. 15 min snatch technique with dowel/empty bar WOD Every minute on the minute x20 minutes: 20 double unders(or 30 single skips), 1 snatch up to 80% of max NO FAILS

Warm-up A1. 2×8 Goblet squat A2. 2×8 Good mornings A3. Hanging shoulder retraction 2×10 B. 20s on, 40s off x3 slam ball+jump Strength A.Power snatch + OHS + Full snatch B.HBBS 5×5 total sets C.Good mornings 3×5 same wt. D.Death march, 100 steps. E. Plank 60s on 60s off x

Warm-up A. 10 min run B1. 2×8 Goblet squat B2. 2×8 Good mornings B3. 2×5 Inchworm + push-up WOD ‘Every rep counts’ AMRAP in 20 minutes: 10 Wallballs, 20/14 10 Box jumps, 20″ 10 Dead-lifts, 205/145 10 Burpees

Warm-up A. 10 Min run B1. Inchworm 3×8 B2. Ring row 3×8 B3. Goblet squat 3×10 WOD 20 front squats, 30 box jumps, 40 KB swings, 50 Wallballs

Warm-up A. 500m row B1. Inchworm 2×8 B2. Armbar 2×5/side B3. Hip bridge 2×10 Strength A. In 15 minutes build to a heavy clean and jerk B. Bench press 4-6 reps x4-6 sets @3121, 90s rest between sets C. Weighted pull-ups 5×5 (2-3 heavy sets) D. Dumbell row 4×15/side E.

Warm-up A. 10 Min run B1. Goblet squat 3×8 B2. Double KB swing 3×8 B3. Double unders 3×20 C. Lat stretch, 1 min /side WOD 30s on 30s off x2 rounds, x2 sets – rest 5 min between sets KB swings, Double unders, Burpees, Lunges, Row for meters

Warm-up A. 10 Min run B1. Inchworm 3×8 B2. Ring row 3×8 B3. Toes to bar 3×10 WOD Alternating on the minute x20 minutes: 3 Deadlifts @85% of 1RM, 5 Chest to bar pull-ups

Warm-up A. 10 min run B1. Ring row, 2×10 B2. Good morning, 2×10 WOD @80% AMRAP in 30 min Sled drag, forward/backward 6 Sandbag cleans 8 Bear hug squats 12 Slam balls