wod

30 min amrap

30 wallballs
30 box jumps
30 alternating db snatches
90 sec dual kb hold

functional bodybuilding

every 2 min for 5 rounds

e.g.:

8 arnold press right arm
8 arnold press left arm
8 alternating goblet lunges

wod

7 rounds // 2 min on : 1 min off

15 deadlifts
me row for cal

strength

every 2 min for 5 rounds

5 deadlifts

wod

10 rounds

2 wall walks
4 dual db box step overs
8 box jump overs
16 russian kb swings

tc: 20 min

skill

double unders

strength

every 2 min for 5 rounds

5 strict press

weightlifting

every 60 sec for 16 rounds

3 muscle snatches
6 dual db squats