wod

30 min amrap

10 alternating devil press 22,5/15
20 box jump overs
30/24 cal row
40 double unders

strength

every 2 min for 5 rounds

8 / 6 / 4 / 2 / 1 strict press

pumped shoulders

every 1:30 for 4 rounds

8 - 12 push press

wod

15 min amrap

5 toes to bar
5 burpees over rower
10/7 cal row

skill

pistol squats

strength

every 2 min for 5 rounds

8 / 6 / 4 / 2 / 1 backsquat

wod

5 rounds // 2 min on : 1 min off

7 handstand push ups
7 dual db thruster 22,5/15
me double unders

skill

double unders

strength

every 2 min for 5 rounds

8 / 6 / 4 / 2 / 1 benchpress

barbell cycling

alternating emom for 16 min

1 min 8 - 12 hang power cleans 52,5/35
2 min 8 - 12 dual db box step overs 22,5/15