strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 strict press

pumped shoulders

every 1:30 for 4 rounds

8 - 12 push press

wod

14 min alternating emom

1 min 12 frontsquats 42,5/30
2 min 15/12 cal row

skill

double unders

wod

30 min amrap

10 hang power cleans 52,5/35
30 double unders
10 push jerks 52,5/35
30 double unders
10 frontsquats 52,5/35
30 double unders

note: 2 min rest after every round

strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 strict press

pumped shoulders

every 1:30 for 4 rounds

8 - 12 push press

wod

15 min amrap

10 pull ups
10 alternating lunges
10 devil press 22,5/15

skill

pistol squats

strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 backsquat

wod

5 rounds // 2 min on : 1 min off

10 hang power cleans 42,5/30
5 barfacing burpees
me barbell thruster 42,5/30