strength
every 2 min for 5 rounds
5 / 5 / 5 / 4 / 3 strict press
note: first set at 60 - 70% of your max (heavier than last week)
wod
20 min amrap
5 pull ups
10 dual db thruster
20 double unders
strength
every 2 min for 5 rounds
5 / 5 / 5 / 5 / 5 frontsquats
note: first set at 60 - 70% of your max (heavier than last week)
wod
every 2 min for 8 rounds
5 deadlifts
5 power cleans
10 barfacing burpees
pumping arms
4 rounds // 30 sec on : 30 sec off
hang muscle snatch
wod
30 min amrap
100 alternating lunges
100 butterfly sit ups
100 wallballs
note: every 2 min 10 incline benchpress on wallball (start at 0 min)
strength
every 2 min for 5 rounds
5 / 5 / 5 / 5 / 5 strict press
note: first set at 60 - 70% of your max (heavier than last week)
skill
handstand push ups
wod
15 min amrap
15 dual db box step overs
30/24 cal row
