skill

pistol squats

functional bodybuilding

every 2 min for 5 rounds

3 - 6 strict pull ups
8 - 12 deficit push ups

wod

12 min amrap

6 toes to bar
12 wallballs
24 double unders

OPEN WORKOUT 23.2

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 backsquat

weightlifting

16 rounds emom

1 snatch pull
+ 1 mid hang squat snatch

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 bench press

wod

7 rounds // 2 min on : 1 min off

10/7 cal row
5 burpees over rower
me alternating hang db snatches 22,5/15