gymnastic conditioning

4 sets

x toes to bar
15 sec rest
x toes to bar
15 sec rest
x toes to bar
60 sec rest

note: reps need to be unbroken

wod

15 min amrap

15/12 cal row
15 burpess over rower

cooldown

block run

push vs pull

5 rounds // emom

x dual db row
x 1 1/2 barbell bench press

sg games prep

1 block run

into

one rep max clean

tc: 9 min

2 min rest

10 power cleans

into

1 block run

cooldown

block run

weightlifting conditioning

every 2 min for 5 rounds

2 clean and jerk triples

cfsg emom mash

16 min emom

1 min x cross overs
2 min x box jump overs 60/45
3 min x toes to bar
4 min x rest

cooldown

block run

weightlifting conditioning

every 2 min for 5 rounds

2 snatch triples

wod

15 min amrap

5 pull ups
10 push ups
15 air squats
200 m run

cooldown

block run