gymnastic conditioning
max effort handstand push ups
tc: 5 min
wod
15 min amrap
20 push ups
20 box jump overs 60/45
20 barebell thruster 20/15
200 m run
cooldown
block run
weightlifting conditioning
grace (test)
30 clean and jerks 60/40
cfsg emom mash
16 min emom
1 min x cross overs
2 min x cal row
3 min x rope climbs
4 min x wallballs
cooldown
block run
kelly
5 rounds for time
400 m run
30 box jumps 60/45
30 wallballs 9/6
core
3 rounds // 30 sec on 30 sec off
straight leg sit ups
dead bugs
sg games prep
event 1 of 2022
jackie
1000 m row
50 thruster 20/15 kg
30 pull ups
into
1 rep max of barbell complex
clean + hang clean + shoulder to overhead
tc: 15 min