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