gymnastic conditioning

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

tc: 10 min

wod

22 - 16 - 10

alternating devil press
dual db frontsquats

tc: 10 min

into

12 - 8 - 6

alternating devil press
dual db frontsquats

tc: 4 min

note: secound wod starts at min 10

lift off prep

every 2:30 min for 4 rounds

8 deadlifts

wod

20 min amrap

100 wallballs
80 box jumps
60/45 cal row
40 pull ups

skill

double unders

lift off prep

every 2:30 min for 4 rounds

8 backsquats

weightlifting

every 30 sec for 40 rounds

1 power snatch

lift off prep

every 2 min for 5 rounds

3 benchpress

wod

6 rounds // 2 min on : 1 min off

8 devil press
me double unders