strength

chasing the pump

12 min emom alternating

1 min x dual db hammer curls
2 min x banded tricep extensions
3 min x bench press

wod

15 min amrap

100 double unders
80 wallballs
60 box jump overs
40 burpees

strength

10 min emom

1 min x sec dead hang
2 min x sec hollow hold

skill

handstand push ups

wod

10 min amrap

5 handstand push ups
10 dual db deadlifts

strength

5 min emom

x strict pull ups

into

5 min emom

x dual db bent over row

skill

double unders

wod

10 min amrap

30 double unders
5 db thruster right
5 db thruster left

strength

10 min emom

x kipping deficit handstand push ups

skill

clean and jerk

wod

10 min emom

1 mid hang squat clean
+ 1 frontsquat
+ 2 push jerks