strength
chasing the pump
12 min emom alternating
1 min x barbell bicep curls
2 min x banded pull ups
3 min x dual db bench press
wod
15 min amrap
60/45 cal row
50 double unders
40 wallballs
30 deadlifts
20 power cleans
10 push jerks
strength
every 2 min vor 5 rounds
30 sec db overhead walk right arm
30 sec db overhead walk left arm
skill
snatch
wod
10 min emom
1 squat snatch
+ 1 low hang squat snatch
strength
10 min emom
1 min x sec plate pinch hold
2 min x sec barbell frontrack hold in bottom position
skill
handstand push ups
wod
10 min amrap
7 handstand push ups
7 frontsquats (light weight)
strength
10 min emom
x banded chest to bar pull ups
skill
double unders
wod
10 min amrap
20 double unders
10/7 cal row
