strength

every 2 min for 5 rounds

5 deadlifts

wod

20 min amrap

150 double unders
100/75 cal row
50 box jump overs

skill

double unders

strength

every 2 min for 5 rounds

5 strict press

weightlifting

every 60 sec for 16 rounds

3 hang power cleans
6 dual db push jerks

strength

every 2 min for 5 rounds

5 benchpress

wod

2000/1500 m row
100 butterfly sit ups
50 box jump overs
25 devil press

into

me row

tc: 20 min

skill

handstand push ups

gymnastic conditioning

4 sets

15 toes to bar / (c2b) pull ups / handstand push ups
90 sec rest

tc: 10 min

wod

16 min amrap

3 wall walks
6 burpess over rower
12/9 cal row