strength
every 2 min for 5 rounds
5 / 5 / 4 / 3 / 2 deadlift
note: first set at 60 - 70% of your max (heavier than last week)
wod
every 2 min for 8 rounds
12 alternating hang db clean and jerks
24 double unders
pumping arms
4 min amrap
5 right arm incline db bench press on wallball
5 left arm incline db bench press on wallball
5 right arm hammer curls
5 left arm hammer curls
skill
handstand push ups
weightlifting
every 30 sec for 40 rounds
1 low hang cluster
leg crusher
tabata
weighted wall sit
strength
every 2 min for 5 rounds
5 / 5 / 4 / 3 / 2 backsquats
note: first set at 60 - 70% of your max (heavier than last week)
wod
20 min amrap
5 pull ups
10 pistol squats
15 russian kb swings
gymnastic conditioning
8 min amrap
toes to bar / (c2b) pull ups / handstand push ups
wod
8 min amrap
ladder // 1 - 2 - 3 - 4 ...
dual db box step overs
devil press
2 min rest
into
ladder // 1 - 2 - 3 - 4 ...
box jump overs
burpees