strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 backsquat

weightlifting

16 rounds emom

1 snatch pull
+ 1 mid hang squat snatch

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 bench press

wod

7 rounds // 2 min on : 1 min off

10/7 cal row
5 burpees over rower
me alternating hang db snatches 22,5/15

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 deadlift

wod

14 min alternating emom

1 min handstand push ups
2 min box jump overs 60/45

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 strict press

pumped shoulders

every 1:30 for 4 rounds

8 - 12 push press

wod

20 min amrap

1000/800 m row
100 double unders