skill

pistol squats

strength

every 2 min for 5 rounds

8 / 6 / 4 / 2 / 1 backsquat

wod

5 rounds // 2 min on : 1 min off

7 handstand push ups
7 dual db thruster 22,5/15
me double unders

skill

double unders

strength

every 2 min for 5 rounds

8 / 6 / 4 / 2 / 1 benchpress

barbell cycling

alternating emom for 16 min

1 min 8 - 12 hang power cleans 52,5/35
2 min 8 - 12 dual db box step overs 22,5/15

open prep

open workout 15.1 & 15.1 A

9 min amrap

15 toes to bar
10 deadlifts 52,5/35
5 snatches 52,5/35

into

one rep max

clean and jerk

tc: 15 min

burpee challenge

wod 4

50 burpees for time

tabata
down ups

tc: 4 min

gymnastic conditioning

3 sets

x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest

tc: 8 min

wod

18 min amrap // ladder 1 - 2 - 3 - 4...

power clean
box jump over

note: 10 wallballs after every round