strength

10 min emom

1 min x sec dual kb front rack hold
2 min x sec wall sit

skill

handstand push ups

wod

10 min amrap

7 dual kb squats
7 box jump overs
7 handstand push ups

strength

chasing the pump

10 min emom alternating

1 min 12 reps bench press
2 min 8 strict or banded pull ups

wod

20 min amrap

100/75 cal row
80 wallballs
60 box jumps
40 alternating db snatches
20 burpees over rower

strength

5 min emom

x kipping chest to bar pull ups

into

5 min emom

x kipping pull ups

skill

double unders

wod

10 min amrap

20 double unders
5 devil press

strength

10 min emom

1 min x strict handstand push ups

skill

clean and jerk

wod

10 min amrap

4 clean and jerks
8 lateral burpees over bar