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