SKILL:every 3:00 for 12:00:10 tempo box squats to a bench10/10 bird dog rows WOD:5 rounds not for time:10 bench press at 50% of 1 rep max6 handstand push ups with
SKILL:every 2:00 for 10:00:5 hang power cleans at 45-50% of 1 rep max squat clean WOD:for time:800 meter run————————4 rounds:20 single arm hang power cleans 10 strict pull ups
SKILL:every 4:00 for 16:00:10 tempo back squats8-10 strict pull ups WOD:every 3:00 for 15:00:30 air squats10 burpees30 hollow body rocks •rest reminder
SKILL:3 supersets:8 tempo bench presses20 dumbbell hip thrusts10/10 jumping bulgarian split squatsrest 2:00 WOD:3 rounds not for time:500m row/ .9/.7 bike 10/10 front rack barbell step ups15 barbell bicep curls