strength

10 min emom

x kipping deficit handstand push ups

skill

clean and jerk

wod

10 min emom

1 mid hang squat clean
+ 1 frontsquat
+ 2 push jerks

skill

squat clean

wod

20 min amrap

20 squat cleans @ weight a
60/45 cal row
15 squat cleans @ weight b
60/45 cal row
10 squat cleans @ weight c
60/45 cal row
me squat cleans @ weight d

strength

every 2 min for 5 rounds

x negative deficit handstand push ups

note: 4 sec on the way down

skill

toes to bar

wod

12 min emom

1 min x toes to bar
1 min x double unders
1 min x heavy russian kb swings

strength

every 2 min vor 5 rounds

1 min dual db overhead walk

skill

snatch

wod

10 min amrap

5 power snatches
10 box jump overs