skillmid hang power cleanwod20 min amrap40/30 cal row30 pull ups20 frontsquats10 push jerks...

strengthchasing the pump12 min emom alternating1 min x alternating db hammer curls2 min x ring rows3...

strengthevery 2 min vor 5 rounds30 sec db overhead lunges right arm30 sec db overhead lunges left ar...

strengthevery 30 sec for 10 roundsx deficit handstand push upsskilltoes to barwod12 min amrap8 toes ...

strength10 min emom1 min x sec barbell overhead hold in snatch grip2 min x sec forarm plank holdskil...

strength10 min alternating emom1 min x strict pull ups2 min x strict ring dipsskilldouble underswod1...