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
