strength

every 2 min for 5 rounds

x negative deficit handstand push ups

note: 4 sec on the way down

skill

toes to bar

wod

12 min emom

1 min x toes to bar
1 min x double unders
1 min x heavy russian kb swings

strength

every 2 min vor 5 rounds

1 min dual db overhead walk

skill

snatch

wod

10 min amrap

5 power snatches
10 box jump overs

strength

10 min emom

1 min x sec dual kb front rack hold
2 min x sec wall sit

skill

handstand push ups

wod

10 min amrap

7 dual kb squats
7 box jump overs
7 handstand push ups

strength

chasing the pump

10 min emom alternating

1 min 12 reps bench press
2 min 8 strict or banded pull ups

wod

20 min amrap

100/75 cal row
80 wallballs
60 box jumps
40 alternating db snatches
20 burpees over rower