strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 frontsquats

note: first set at 60 - 70% of your max (heavier than last week)

wod

every 2 min for 8 rounds

5 toes to bar
5 pull ups
5 push ups
15 double unders

pumping arms

4 min amrap (for quality)

dual db hammer curls

skill

double unders

weightlifting

every 30 sec for 40 rounds

1 snatch pull
+ 1 high hang squat snatch

get a grip

200 m dual plate pinch carry

strength

every 2 min for 5 rounds

5 / 5 / 5 / 5 / 5 deadlift

note: first set at 60 - 70% of your max (heavier than last week)

wod

100 russian kb swings
100 box jumps
100 butterfly sit ups
100 goblet squats

into

me row for cal

tc: 20 min

gymnastic conditioning

3 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

note: reps need to be unbroken

tc: 9 min

wod

every 3 min for 7 rounds

10 burpee box jump overs
20 - 30 double unders