gymnastic conditioning

every 30 sec for 20 rounds

x toes to bar / (c2b) pull ups / handstand push ups

wod

10 burpees over rower
20/15 cal row
30 wallballs
40 double unders

strength

every 2:30 min for 4 rounds

12 backsquats

wod

6 rounds // 2 min on : 1 min off

cindy

5 pull ups
10 push ups
15 air squats

skill

handstand push ups

strength

every 2:30 min for 4 rounds

12 deadlifts

weightlifting

every 60 sec for 16 rounds

4 power snatches
4 heavy russian kb siwngs

strength

every 2:30 min for 4 rounds

12 strict press

wod

20 min amrap

1000/800 m row
10 hang power cleans
10 frontsquats