strength

10 min emom

x deficit handstand push ups

skill

rope climbs

wod

12 min emom

1 min x rope climbs
1 min x double unders
1 min x wallballs

OPEN WORKOUT 23.3

strength

10 min emom

1 min x sec plank hold
2 min x sec plate overhead hold

skill

toes to bar

wod

10 min amrap

2 power cleans
4 toes to bar

strength

every 2 min vor 5 rounds

x alternating dual kb lunges

skill

snatch

wod

10 min emom

2 power snatches