strength

every 2 min for 5 rounds

8 backsquats

wod

12 min amrap // ladder 1 - 2 - 3...

thruster
pull ups

skill

handstand push ups

strength

every 2 min for 5 rounds

8 deadlifts

weightlifting

every 60 sec for 16 rounds

3 hang cluster
6 box jump overs

strength

every 2 min for 5 rounds

8 strict press

wod

20 min amrap

2000/1600 m row
100 double unders
50 air squats

functional bodybuilding

every 2 min for 5 rounds

e.g.:

8 ring rows
8 pistol squats

skill

double unders

wod

10 rounds

2 wall walks
4 clean and jerks
6 burpees over bar

into

me hang power cleans

tc: 20 min