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