gymnastic conditioning

5 sets

x handstand push ups
20 sec rest
x handstand push ups
40 sec rest

note: reps need to be unbroken

wod

cfsg emom mash

16 min emom

1 min x cross overs
2 min x dual db thruster 22,5/15
3 min x pull ups
4 min x rest

cooldown

block run

gymnastic conditioning

5 sets

x toes to bar
20 sec rest
x toes to bar
40 sec rest

note: reps need to be unbroken

wod

15 min amrap

50 push ups
100 air squats

cooldown

block run

push vs pull

5 rounds // emom

x right arm db row + x air squats
x left arm db row + x alternating lunges

sg games prep

10 min alternating emom

x toes to bar
x cal row

3 min rest

30 toes to bar

tc: 4 min

into

60/45 cal row

tc: 4 min

cooldown

block run

weightlifting conditioning

grace retest

wod

15 min emom

1 min x double unders
2 min x shuttle runs
3 min x dual db box step overs 22,5/15

cooldown

block run