wod
30 min amrap
10 push jerks
10 alternating devil squats cleans
10 hang power cleans
30/21 cal row
strength
every 2 min for 5 rounds
5 / 5 / 5 / 4 / 3 frontsquats
note: first set at 60 - 70% of your max (heavier than last week)
skill
double unders
wod
15 min amrap
5 chest to bar pull ups
5 handstand push ups
5 heavy russian kb swings
15/12 cal row
strength
every 2 min for 5 rounds
5 / 5 / 5 / 4 / 3 deadlift
note: first set at 60 - 70% of your max (heavier than last week)
wod
every 2 min for 8 rounds
10 power snatches
10 burpees over bar
pumping arms
alternating tabata
barbell curls
barbell strict press
skill
handstand push ups
weightlifting
every 30 sec for 40 rounds
1 mid hand squat snatch
get a grip
2 sets
30 sec dead hang
30 sec plate pinch hold
30 sec rest