wod

10 min to find a two rep max

hang power clean

into

20 min amrap

10 hang power cleans
10 thruster
20/15 cal row
200 m run

gymnastic conditioning

30 toes to bar / (c2b) pull ups / handstand push ups
90 sec rest
25 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
20 toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
15 toes to bar / (c2b) pull ups / handstand push ups

tc: 10 min

wod


20 min amrap

5 pull ups
5 toes to bar
10/7 cal row
200 m run

lift off prep

every 2:30 for 6 rounds

4 benchpress

wod

20 min amrap

100 goblet squats
100 butterfly sit ups
100 russian kb swings
100 alternating lunges

skill

double unders

lift off prep

every 2:30 for 6 rounds

4 deadlifts

weightlifting

every 45 sec for 30 rounds

1 power clean
+ 1 frontsquat
+ 1 push jerk