gymnastic conditioning

max effort toes to bar

tc: 5 min

wod

15 min amrap

80/60 cal row
60 wallballs 9/6
40 alternating db snatches 22,5/15

cooldown

block run

weightlifting conditioning

isabel (test)

30 power snatches 60/40

wod

15 min amrap

15/12 cal row
10 dual db burpees over rower 22,5/15

cooldown

block run

wod

30 min amrap

400 m run
100 double unders
20 devil press 22,5/15

cooldown

block run

strength

every 2 min for 4 rounds

3 benchpress

weightlifting

power clean technique

wod

12 min amrap

5 squat cleans 70/50
5 bar or ring muscle ups

cooldown

block run