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