strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 strict press

pumped shoulders

every 1:30 for 4 rounds

8 - 12 push press

wod

15 min amrap

10 pull ups
10 alternating lunges
10 devil press 22,5/15

skill

pistol squats

strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 backsquat

wod

5 rounds // 2 min on : 1 min off

10 hang power cleans 42,5/30
5 barfacing burpees
me barbell thruster 42,5/30

strength

every 2 min for 5 rounds

7 / 5 / 3 / 2 / 1 benchpress

barbell cycling under fatigue

alternating emom for 16 min

1 min 6 - 8 hang power snatches 42,5/30
2 min 10 - 12 box jump overs 60/45

open prep

open workout 18.2 & 18.2 a

1-2-3-4-5-6-7-8-9-10 reps of

dual db squats 22,5/15
barfacing burpees

into

one rep max

clean

tc: 12 min