gymnastic conditioning

every 20 sec for 30 rounds

x toes to bar

wod

15 min amrap

15/12 cal row
12 deadlifts
9 hang power cleans
6 thruster

cooldown

block run

push vs pull

5 rounds // emom

x barbell french press on floor
x alternating dual db overhead lunges

sg games prep

3 rounds

500/400 m row
400 m run
50 double unders
50 alternating lunges

cooldown

block run

weightlifting conditioning

every 30 sec for 20 rounds

1 power snatch

wod

15 min amrap

50 wallballs
400 m run
25 dual db push press 22,5/15
200 m run

cooldown

block run

weightlifting conditioning

every 30 sec for 20 rounds

1 clean and jerk

wod

15 min emom

1 min x cross overs
2 min x pull ups
3 min x goblet squats 28/20

cooldown

block run