strength

chasing the pump

12 min emom alternating

1 min x alternating db hammer curls
2 min x ring rows
3 min x barbell bench press

wod

15 min amrap

70 wallballs
60 double unders
50 russian kb swings
40 alternating hang db clean and jerks
30 burpee box jump overs

strength

every 2 min vor 5 rounds

30 sec db overhead lunges right arm
30 sec db overhead lunges left arm

skill

snatch

wod

10 min amrap

5 power snatch
10 russian kb swings

strength

every 30 sec for 10 rounds

x deficit handstand push ups

skill

toes to bar

wod

12 min amrap

8 toes to bar
8 dual db deadlifts

strength

10 min emom

1 min x sec barbell overhead hold in snatch grip
2 min x sec forarm plank hold

skill

handstand push ups

wod

10 min amrap

6 handstand push ups
6 dual db box step overs