strength

every 2 min for 5 rounds

5 benchpress

wod

every 3 min for 7 rounds

24 - 48 double unders
12 alternating devil press

skill

handstand push ups

gymnastic conditioning

4 sets

x toes to bar / (c2b) pull ups / handstand push ups
10 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
20 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

tc: 10 min

wod

20 min amrap

5 deadlifts
5 hang power cleans
10 wallballs

strength

every 2 min for 5 rounds

5 backsquats

wod

every 2 min for 10 rounds

24/18 cal row (sprint)

wod

30 min amrap

100 double unders
80/60 cal row
60 dual db deadlifts
40 toes to bar
20 dual db thrusters