gymnastic conditioning

4 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

wod

20 min amrap

20 wallballs
20 double unders
20 burpees

lift off prep

in a 15 min window

5 x 5 backsquat

wod

every 2 min for 8 rounds

24 - 48 double unders
12 thruster (only barbell)

skill

double unders

lift off prep

15 min to find your

3 rep max benchpress

weightlifting

every 30 sec for 40 rounds

1 squat snatch
+ 1 overhead sqaut

lift off prep

15 min to find your

3 rep max deadlift

wod

20 min amrap

1500/1200 m row
30 power cleans
1000/800 m row
20 frontsquats
500/400 m row
10 thruster

into

me row