strength
every 2 min for 5 rounds
5 / 5 / 5 / 5 / 5 deadlift
note: first set at 60 - 70% of your max (heavier than last week)
wod
100 russian kb swings
100 box jumps
100 butterfly sit ups
100 goblet squats
into
me row for cal
tc: 20 min
gymnastic conditioning
3 sets
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
note: reps need to be unbroken
tc: 9 min
wod
every 3 min for 7 rounds
10 burpee box jump overs
20 - 30 double unders
strength
every 2 min for 5 rounds
5 / 5 / 5 / 5 / 5 backsquats
note: first set at 60 - 70% of your max (heavier than last week)
wod
20 min amrap
60 wallballs
60/45 cal row
wod
30 min amrap
1000/800 m row
50 wallballs
25 power cleans
30 min amrap
1000/800 m row
50 wallballs
25 power cleans