strength

5 min emom

x strict handstand push ups

into

5 min emom

x kipping handstand push ups

skill

clean and jerk

wod

10 min emom

1 squat clean
+ 2 split jerks

skill

squat clean

wod

20 min amrap

4 wall walks
8 hang squat cleans
8 db push press right
8 db push press left
20/15 cal row

strength

every 2 min for 5 rounds

x strict handstand push ups

skill

toes to bar

wod

12 min amrap

7 toes to bar
7 push ups
14 air squats

strength

every 2 min vor 5 rounds

12 - 16 alternating overhead barbell lunges

note: take your sntach wide for the lunges

skill

snatch

wod

10 min amrap

5 power snatches
5 overhead squats
10/7 cal row