1. gymnastic skills: free hand stand hand stand  walk 2. weigtlifting skills: Clean Jerk, Heavy 5RM TnG Clean and Jerk wod: for time 1-2-3-4-5-6-7 power snatch 60\35 kg muscl up 10 box jump overs between …
1. nate 20 min amrap 2 mu 4 hspu 8 kbs 32\24 kg 2. bs : 1 x [email protected] 60%, 1 x [email protected] 70%, 1 x [email protected] 80%, 1 x [email protected] 90%, 2 x [email protected] 85% 3.triple set ghd back extention 10reps v ups 20 reps plank 90 sec  
  15 min emom 1st min 15 push up 2nd min 3-5 strict pull up\c2b 3rd min 3-5 strict hspu Metcon: 5 rft 5 psn 60\35kg 10 ttb 15 box jump Back squat 1x3x65% 1x4x75% 3x4x85% 1x5x90%
1. strength : every 4 min complete : 10 bench press  70% 10 deadlift  70% 2. metcon: 12 min amrap: 7 power clean 30 double unders 3. 50 % of your max pull up x 3 back extention  10 x3  
1. weighted pull up - 3-3-3-3-3 2. "karen" 150 wbsh for time 3. 3 triple sets : 10 deficit ring row 20 v-ups 50 m farmer carry