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