strength
5 min
me strict handstand push ups
into
3 min
me kipping handstand push ups
skill
clean and jerk
wod
10 min emom
1 squat clean
+ 1 hang squat clean
+ 1 push jerk
skill
squat clean
wod
20 min amrap
40 double unders
10 squat cleans
40/30 cal row
10 power cleans
strength
every 2 min for 5 rounds
x deficit handstand push ups
skill
toes to bar
wod
12 min amrap
5 toes to bar
10 alternating lunges
20 double unders
strength
chasing the pump
12 min emom alternating
1 min x barbell bicep curls
2 min x banded pull ups
3 min x dual db bench press
wod
15 min amrap
60/45 cal row
50 double unders
40 wallballs
30 deadlifts
20 power cleans
10 push jerks
