Strength

Power Snatch work up to a heavy double

Bench Press 6 x 2 (60-90 sec rest between sets)

Arm Superset

3 Rounds

Triceps Extensions for 10 reps, as heavy as possible

DB or BB Curls for 10 reps, as heavy as possible

Skill Work

EMOM 12 minutes

Minute 1: 30 Double Unders

Minute 2: 5-10 Toes to Bar

Minute 3: 30 sec Handstand Hold Endurance

Conditioning

For Time

500m Row

25 unbroken Wall Balls (20lb/14lb) to 10′ target (scale to hit all 25 reps unbroken)

100 Sit-ups

50 HR Push-ups

25 Wall Balls

400m Run