strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 bench press

wod

7 rounds // 2 min on : 1 min off

7 dual db thruster 22,5/15
7 burpees over db
me double unders

strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 deadlift

wod

20 min amrap

5 deficit handstand push ups
10 box jump overs
20/15 cal row

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

14 min alternating emom

1 min 12 frontsquats 42,5/30
2 min 15/12 cal row

skill

double unders

wod

30 min amrap

10 hang power cleans 52,5/35
30 double unders
10 push jerks 52,5/35
30 double unders
10 frontsquats 52,5/35
30 double unders

note: 2 min rest after every round