strength

every 2 min for 5 rounds

5 benchpress

wod

2000/1500 m row
100 butterfly sit ups
50 box jump overs
25 devil press

into

me row

tc: 20 min

skill

handstand push ups

gymnastic conditioning

4 sets

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

tc: 10 min

wod

16 min amrap

3 wall walks
6 burpess over rower
12/9 cal row

strength

every 2 min for 5 rounds

5 backsquats

wod

every 2 min for 10 rounds

15 wallballs
30 double unders

wod

30 min amrap

30 wallballs
30 box jumps
30 alternating db snatches
90 sec dual kb hold