strength

every 2 min for 5 rounds

x deficit handstand push ups

skill

toes to bar

wod

12 min amrap

5 toes to bar
10 alternating lunges
20 double unders

strength

chasing the pump

12 min emom alternating

1 min x barbell bicep curls
2 min x banded pull ups
3 min x dual db bench press

wod

15 min amrap

60/45 cal row
50 double unders
40 wallballs
30 deadlifts
20 power cleans
10 push jerks

strength

every 2 min vor 5 rounds

30 sec db overhead walk right arm
30 sec db overhead walk left arm

skill

snatch

wod

10 min emom

1 squat snatch
+ 1 low hang squat snatch

strength

10 min emom

1 min x sec plate pinch hold
2 min x sec barbell frontrack hold in bottom position

skill

handstand push ups

wod

10 min amrap

7 handstand push ups
7 frontsquats (light weight)