strength

every 2 min vor 5 rounds

12 - 16 alternating overhead barbell lunges

note: take your sntach wide for the lunges

skill

snatch

wod

10 min amrap

5 power snatches
5 overhead squats
10/7 cal row

strength

chasing the pump

12 min emom alternating

1 min x dual db hammer curls
2 min x banded tricep extensions
3 min x bench press

wod

15 min amrap

100 double unders
80 wallballs
60 box jump overs
40 burpees

strength

10 min emom

1 min x sec dead hang
2 min x sec hollow hold

skill

handstand push ups

wod

10 min amrap

5 handstand push ups
10 dual db deadlifts

strength

5 min emom

x strict pull ups

into

5 min emom

x dual db bent over row

skill

double unders

wod

10 min amrap

30 double unders
5 db thruster right
5 db thruster left