WOD A

2 rounds for reps of :

in 3 min. :
30 cal.bike
max power snatch (43/30kg)

rest 1 min.

in 3 min. :
15 shuttle run
max ohs (43/30kg)

WOD B

tabata :

knee high
push up
pull up
mt.climber

WOD A

amrap in 15 min. of :

5 bar muscle up
10 burpee box jump over
15 ghd sit up

WOD B

15-12-9-6-3 reps for time of :

power clean (45/30kg)
thruster (45/30kg)
burpee

WOD A

21-15-9 reps for time of :

deadlift (100/70 kg)
db thruster (22.5/15kg)

WOD B

4 rounds for reps of :

40 sec. bike
20 sec. rest
40 sec. kbs (24/16kg)
20 sec. rest
40 sec. double under
20 sec. rest
40 sec. kb goblet squat (24/16kg)
20 sec. rest

WOD A

for time of :

50 devil press (22.5/15kg)
50 burpee pull up
50 burpee box jump over

WOD B

40-30-20-10 reps for time of :

wbs (9/6kg)
md ball box step over (9/6kg)

WOD A

amrap in 8 min. of :

4 power clean (60/42kg)
4 front squat (60/42kg)
4 push press (60/42kg)
4 thruster (60/42kg)

WOD B

5 rounds for time of :

21 cal.row
15 push press (43/30kg)
9 pull up