skill

squat clean

wod

20 min amrap

4 wall walks
8 hang squat cleans
8 db push press right
8 db push press left
20/15 cal row

strength

every 2 min for 5 rounds

x strict handstand push ups

skill

toes to bar

wod

12 min amrap

7 toes to bar
7 push ups
14 air squats

strength

every 2 min vor 5 rounds

12 - 16 alternating overhead barbell lunges

note: take your sntach wide for the lunges

skill

snatch

wod

10 min amrap

5 power snatches
5 overhead squats
10/7 cal row

strength

chasing the pump

12 min emom alternating

1 min x dual db hammer curls
2 min x banded tricep extensions
3 min x bench press

wod

15 min amrap

100 double unders
80 wallballs
60 box jump overs
40 burpees