strength
every 2 min for 5 rounds
8 strict press
wod
20 min amrap
2000/1600 m row
100 double unders
50 air squats
functional bodybuilding
every 2 min for 5 rounds
e.g.:
8 ring rows
8 pistol squats
skill
double unders
wod
10 rounds
2 wall walks
4 clean and jerks
6 burpees over bar
into
me hang power cleans
tc: 20 min
strength
every 2 min for 5 rounds
8 benchpress
wod
21 - 15 - 9
box jump overs
burpess
tc: 7 min
into
5 rounds
20 wallballs
40/30 cal row
tc: 13 min
wod
30 min amrap
5 devil press
5 power cleans
5 frontsquats
5 push jerks
20/15 cal row