gymnastic conditioning

8 min amrap

toes to bar / (c2b) pull ups / handstand push ups

wod

8 min amrap

ladder // 1 - 2 - 3 - 4 ...

dual db box step overs
devil press

2 min rest

into

ladder // 1 - 2 - 3 - 4 ...

box jump overs
burpees

strength

every 2 min for 5 rounds

5 / 5 / 4 / 3 / 2 strict press

note: first set at 60 - 70% of your max (heavier than last week)

wod

every 2 min for 10 rounds

20 - 40 double unders
15/12 cal row

wod

30 min amrap

10 push jerks
10 alternating devil squats cleans
10 hang power cleans
30/21 cal row

strength

every 2 min for 5 rounds

5 / 5 / 5 / 4 / 3 frontsquats

note: first set at 60 - 70% of your max (heavier than last week)

skill

double unders

wod

15 min amrap

5 chest to bar pull ups
5 handstand push ups
5 heavy russian kb swings
15/12 cal row