skill
mid hang power clean
wod
20 min amrap
40/30 cal row
30 pull ups
20 frontsquats
10 push jerks
strength
chasing the pump
12 min emom alternating
1 min x alternating db hammer curls
2 min x ring rows
3 min x barbell bench press
wod
15 min amrap
70 wallballs
60 double unders
50 russian kb swings
40 alternating hang db clean and jerks
30 burpee box jump overs
strength
every 2 min vor 5 rounds
30 sec db overhead lunges right arm
30 sec db overhead lunges left arm
skill
snatch
wod
10 min amrap
5 power snatch
10 russian kb swings
strength
every 30 sec for 10 rounds
x deficit handstand push ups
skill
toes to bar
wod
12 min amrap
8 toes to bar
8 dual db deadlifts
