skill
squat clean
wod
20 min amrap
20 squat cleans @ weight a
60/45 cal row
15 squat cleans @ weight b
60/45 cal row
10 squat cleans @ weight c
60/45 cal row
me squat cleans @ weight d
strength
every 2 min for 5 rounds
x negative deficit handstand push ups
note: 4 sec on the way down
skill
toes to bar
wod
12 min emom
1 min x toes to bar
1 min x double unders
1 min x heavy russian kb swings
strength
every 2 min vor 5 rounds
1 min dual db overhead walk
skill
snatch
wod
10 min amrap
5 power snatches
10 box jump overs
strength
10 min emom
1 min x sec dual kb front rack hold
2 min x sec wall sit
skill
handstand push ups
wod
10 min amrap
7 dual kb squats
7 box jump overs
7 handstand push ups