Strength
Back Squat
4x5, 1x5+

WOD
AMRAP 12:
20 Kettlebell Swings, 24kg/16kg
20 Goblet Stationary Lunges, 24kg/16kg
20/16 Calorie Echo Bike

Strength
Dumbbell Strict Press/Strict Pullup
5 Sets:
10 Dumbbell Strict Press
Hard set of Strict Pullups

WOD
AMRAP 16:
8 Handstand Pushups
8 Ring Rows
8 Dumbbell Hang Power Cleans, 50#/35#

Strength / Skill Work
Power Snatch + Overhead Squat + Snatch
1-1-1-1, 2x1

WOD
Every 2:00 x 10, alternating:
a) AMRAP 2:00: 10 Sumo Deadlift High Pulls (95#/65#) + 10 Overhead Squats (95#/65#)
b) Row (Calories)

WOD
4 Rounds for Time with a Partner:
120 Double Unders (OR 60 Lateral Hops Over Kettlebell)
30 Pullups
30 Box Jump Overs, 24"/20"
30 Burpees
30 Toes-to-Bar

You may divide the work with your partner any way you wish.

TIMECAP: 37:00

Summer is Coming...
Barbell Curl
5 sets of 9-12 reps

Skill Work
Handstand Pushup Development

Spend 15:00 working on one of the following:
-Strict Deficit Handstand Pushup
-Strict Handstand Pushup
-Pike Handstand Pushup
-Pike Handstand Pushup on Knees
-Seated Dumbbell Press

Select a variation (or a weight) that is challenging for sets of 4-6. Work submaximal, technical, but tough sets.

WOD
Every 4:00 x 5:
8-10 Front Squats
8-10 Deficit Pushups
Echo Bike remainder of 4:00

*Today is a great day to go HEAVY...