skill

handstand push ups

strength

every 2:30 min for 4 rounds

12 deadlifts

weightlifting

every 60 sec for 16 rounds

4 power snatches
4 heavy russian kb siwngs

strength

every 2:30 min for 4 rounds

12 strict press

wod

20 min amrap

1000/800 m row
10 hang power cleans
10 frontsquats

functional bodybuilding

every 2 min for 5 rounds

e.g.:

4 strict pull ups
6 strict ring dips
12 air squats

skill

double unders

wod

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

wall balls
burpees on plate

strength

every 2:30 min for 4 rounds

12 benchpress

wod

20 rounds // 30 sec on : 30 sec off

alternating between

row for cal
dual db push press