strength
every 2 min for 5 rounds
5 / 5 / 4 / 3 / 2 backsquats
note: first set at 60 - 70% of your max (heavier than last week)
wod
20 min amrap
5 pull ups
10 pistol squats
15 russian kb swings
gymnastic conditioning
8 min amrap
toes to bar / (c2b) pull ups / handstand push ups
wod
8 min amrap
ladder // 1 - 2 - 3 - 4 ...
dual db box step overs
devil press
2 min rest
into
ladder // 1 - 2 - 3 - 4 ...
box jump overs
burpees
strength
every 2 min for 5 rounds
5 / 5 / 4 / 3 / 2 strict press
note: first set at 60 - 70% of your max (heavier than last week)
wod
every 2 min for 10 rounds
20 - 40 double unders
15/12 cal row
wod
30 min amrap
10 push jerks
10 alternating devil squats cleans
10 hang power cleans
30/21 cal row
