gymnastic conditioning

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

tc: 9 min

wod

6 rounds // 2 min on 1 min off

9 dual db deadlifts
6 dual db hang power cleans
3 dual db thruster
me double unders

strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 backsquats

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

wod

5 rounds

1 min box jumps
1 min strict press (empty barbell)
1 min russian kb swings
1 min row for cal
1 min rest

wod

30 min amrap

30/24 cal row
25 deadlifts
20 backsquats
15 hang power cleans
10 push jerks

strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 strict press

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

skill

handstand push ups

wod

15 min amrap

10 dual db thruster
10 burpees over rower
20/15 cal row