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