wod30 min amrap100 double unders80/60 cal row60 dual db deadlifts40 toes to bar20 dual db thrusters...

gymnastic conditioningevery minute on the minutex toes to bar / (c2b) pull ups / handstand push upsn...

strengthevery 2 min for 5 rounds8 backsquatswod12 min amrap // ladder 1 - 2 - 3...thrusterpull ups...

skillhandstand push upsstrengthevery 2 min for 5 rounds8 deadliftsweightliftingevery 60 sec for 16 r...

strengthevery 2 min for 5 rounds8 strict presswod20 min amrap2000/1600 m row100 double unders50 air ...

functional bodybuildingevery 2 min for 5 roundse.g.: 8 ring rows8 pistol squatsskilldouble underswod...