gymnastic conditioning

10 min emom

x toes to bar

note: reps need to be unbroken

wod

15 min amrap

200 m run
20/15 cal row
40 double unders

cooldown

block run

wod

30 min amrap

400 m run
10 hang power cleans 70/50
200 m run
10 back squats 70/50

cooldown

block run

gymnastic conditioning

every 30 sec for 16 rounds

x handstand push ups

wod

15 min amrap

20/15 cal row
20 wallballs 9/6
20 alternating db hang snatches 22,5/15

cooldown

block run

strength under fatigue

21-15-9

deadlift 100/70
burpees

wod

interval // 2 min on : 1 min off

7 pull ups
14 air squats
me dual db push press 22,5/15

cooldown

block run