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Strength: 10min EMOM: even: 40 sec arch hold odd: 40 sec Plank   WOD: 12 min AMRAP of: 3 complex (80/60): 1 Deadlift 1 Power Clean 1 Hang Power Clean 200 m sprint      

Strength 12 mins E2MOM (6 sets): Strict Press Set 1: 10 reps Set 2: 10 reps Set 3: 8 reps Set 4: 8 reps Set 5: 6 reps Set 6: 6 reps WOD A shit load of Deadlifts (and a few burpees)  

Skill KB-Swing Ladder   Wod 12′ Amrap: 5 chest to bar pull-ups 10 hand stand push ups 30 double unders

Skill Hip Mobility   Wod 5′ Amrap: 5 Airsquats 10 Deadlift (50/35) 5 Overheadsquats (50/35) 2′ Break 5′ Amrap: 5 Airsquats 5 Pushups 5 Pullups

Skill 5x Overhead Walking Lunges WOD For Time: 4 rounds 50 Air Squats 30 Toes 2 Bar / Tuck Ups 10 Hang Power Snatches (45/30)

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