strength

every 2 min for 5 rounds

5 / 5 / 5 / 4 / 3 backsquats

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

wod

5000/4000 m row

into

me alternating db snatches

tc: 20 min

gymnastic conditioning

round 1

15 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
12 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
9 toes to bar / (c2b) pull ups / handstand push ups

into

round 2

15 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
12 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
9 toes to bar / (c2b) pull ups / handstand push ups

tc: 9 min

note: change movement in secound round

wod

7 rounds // 2 min on 1 min off

10 alternating devil press
me power cleans

strength

every 2 min for 5 rounds

5 / 5 / 5 / 4 / 3 strict press

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

wod

20 min amrap

5 pull ups
10 dual db thruster
20 double unders

strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 frontsquats

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

wod

every 2 min for 8 rounds

5 deadlifts
5 power cleans
10 barfacing burpees

pumping arms

4 rounds // 30 sec on : 30 sec off

hang muscle snatch