gymnastic conditioning
3 rounds
x toes to bar
15 sec rest
x toes to bar
15 sec rest
x toes to bar
60 sec rest
tc: 8 min
wod
15 min amrap
200 m run
20 box jumps 60/45
20/15 cal row
20 russian kb swings 28/20
cooldown
block run
weightlifting conditioning
every 2 min for 5 rounds
4 snatch singles
wod
15 min amrap
10 hang power cleans 50/35
20 pistol squats
cooldown
block run
wod
30 min amrap
100 double unders
80 dual kb deadlifts 28/20
60 russian kb swings 28/20
40 pistol squats
cooldown
block run
gymnastic conditioning
max effort handstand push ups
tc: 5 min
wod
15 min amrap
20 push ups
20 box jump overs 60/45
20 barebell thruster 20/15
200 m run
cooldown
block run