gymnastic conditioning
amrap
21 toes to bar
15 (c2b) pull ups
9 deficit handstand push ups
15 (c2b) pull ups
21 toes to bar
tc: 7 min
wod
20 min amrap
20/15 cal row
20 wallballs 9/6
strength
every 2 min for 5 rounds
7 / 5 / 3 / 2 / 1 deadlift
wod
18 min alternating emom
1 min 2 - 5 wall walks
2 min 20 - 40 double unders
wod
30 min amrap
10 alternating devil press 22,5/15
20 box jump overs
30/24 cal row
40 double unders
strength
every 2 min for 5 rounds
8 / 6 / 4 / 2 / 1 strict press
pumped shoulders
every 1:30 for 4 rounds
8 - 12 push press
wod
15 min amrap
5 toes to bar
5 burpees over rower
10/7 cal row
