WOD 113012

10 rounds of:

10 back Squats @ 55 kgs
10 pull ups
90 minutes rest

WOD 112812

10 rounds of:

10 power cleans @ 40 kgs
400m runs
90 minutes rest

WOD 112612

3 rounds for time of:

100m sled @ 40kgs
400m run
10 db snatches @ 35 lbs
Time: 22:05

Then;

7 rounds of 5 weighted pull ups @ 16kgs

WOD 112312

Dead lifts 3,3,2,2,1,1,1,1,1

60, 70, 80, 90, 100, 100, 100, 100, 100

Then:

75 ring dips (each break do 5 squats)
Time: 10.02; 50 squats

Then:

5 rounds of 10 back Squats @ 50kgs
3 rounds of 5 back Squats @ 50 kgs

WOD 112012

10 rounds of:

7 box jumps @ 30'
10 pull ups

Then,

10 rounds of:

10 dead lifts @ 50 kgs

WOD 111612

Press @ 30kgs
10 rounds of 5 reps

Then

Floor wipers @ 30kgs
5 rounds of 6 reps