strength
chasing the pump
10 min emom alternating
1 min 12 reps bench press
2 min 8 strict or banded pull ups
wod
20 min amrap
100/75 cal row
80 wallballs
60 box jumps
40 alternating db snatches
20 burpees over rower
strength
5 min emom
x kipping chest to bar pull ups
into
5 min emom
x kipping pull ups
skill
double unders
wod
10 min amrap
20 double unders
5 devil press
strength
10 min emom
1 min x strict handstand push ups
skill
clean and jerk
wod
10 min amrap
4 clean and jerks
8 lateral burpees over bar
OPEN WORKOUT 23.3 SG STYLE