skill

handstand push ups

weightlifting

every 30 sec for 40 rounds

1 mid hand squat snatch

get a grip

2 sets

30 sec dead hang
30 sec plate pinch hold
30 sec rest

strength

every 2 min for 5 rounds

5 / 5 / 5 / 4 / 3 backsquats

note: first set at 60 - 70% of your max (heavier than last week)

wod

5000/4000 m row

into

me alternating db snatches

tc: 20 min

gymnastic conditioning

round 1

15 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
12 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
9 toes to bar / (c2b) pull ups / handstand push ups

into

round 2

15 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
12 toes to bar / (c2b) pull ups / handstand push ups
rest 30 sec
9 toes to bar / (c2b) pull ups / handstand push ups

tc: 9 min

note: change movement in secound round

wod

7 rounds // 2 min on 1 min off

10 alternating devil press
me power cleans

strength

every 2 min for 5 rounds

5 / 5 / 5 / 4 / 3 strict press

note: first set at 60 - 70% of your max (heavier than last week)

wod

20 min amrap

5 pull ups
10 dual db thruster
20 double unders