skill

double unders

weightlifting

every 30 sec for 40 rounds

2 hang power cleans
+ 1 push jerk

get a grip

tabata

deadlift hold in hook grip

strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 deadlift

note: first set at 60 - 70% of your max (heavier than last week)

wod

1500/1200 m row
50 wallballs
1000/800 m row
75 push ups
500/800 m row
100 air squats

into

me burpees over rower

tc: 20 min

gymnastic conditioning

75 toes to bar / (c2b) pull ups / handstand push ups

tc: 9 min

wod

6 rounds // 2 min on 1 min off

9 dual db deadlifts
6 dual db hang power cleans
3 dual db thruster
me double unders

strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 backsquats

note: first set at 60 - 70% of your max (heavier than last week)

wod

5 rounds

1 min box jumps
1 min strict press (empty barbell)
1 min russian kb swings
1 min row for cal
1 min rest