gymnastic technique

handstand push up

wod

in partners of 2

8 rounds

30 burpees
20 russian kb swings 24/32
10 chest to bar pull ups

note: split the work as needed

strength

every 2:30 for 5 rounds

8 deadlifts

wod

20 minute to establish max meters
on a machine of your choice

colldown

block run

strength

every 2:30 for 5 rounds

8 backsquats

wod

3 rounds / 3 min on : 2 min off

20 wallballs 6/9
15 toes to bar

cooldown

block run

strength

every 2:30 for 5 rounds

8 benchpress

wod

10 db snatches 15/22,5
10 burpee box jump overs 45/60

core tabata

dead bugs

cooldown

block run