wod

30 min amrap

30/24 cal row
25 deadlifts
20 backsquats
15 hang power cleans
10 push jerks

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

10 dual db thruster
10 burpees over rower
20/15 cal row

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 toes to bar
5 pull ups
5 push ups
15 double unders

pumping arms

4 min amrap (for quality)

dual db hammer curls

skill

double unders

weightlifting

every 30 sec for 40 rounds

1 snatch pull
+ 1 high hang squat snatch

get a grip

200 m dual plate pinch carry