strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 benchpress

barbell cycling under fatigue

alternating emom for 16 min

1 min 6 - 8 hang power snatches 42,5/30
2 min 10 - 12 box jump overs 60/45

open prep

open workout 18.2 & 18.2 a

1-2-3-4-5-6-7-8-9-10 reps of

dual db squats 22,5/15
barfacing burpees

into

one rep max

clean

tc: 12 min

gymnastic conditioning

amrap

21 toes to bar
15 (c2b) pull ups
9 deficit handstand push ups
15 (c2b) pull ups
21 toes to bar

tc: 7 min

wod

20 min amrap

20/15 cal row
20 wallballs 9/6

strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 deadlift

wod

18 min alternating emom

1 min 2 - 5 wall walks
2 min 20 - 40 double unders