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

strength

5 min emom

x strict pull ups

into

5 min emom

x ring rows

skill

double unders

wod

10 min amrap

21 double under
7 burpees

strength

10 min emom

1 min x kipping handstand push ups
2 min x strict ring dips

skill

clean and jerk

wod

10 min emom

2 power cleans
+ 1 push jerk