Olympic Lifting

Hang squat clean 3-3-3-3-3

Conditioning

3 rounds, 1 min at each station:
Power cleans 40/30k
Wall balls
Burpees
Push press 40/30k

Conditioning

Team Nate

30 min amrap:
Relay run 200m
6 rounds of Nate alternating

Nate:
2 muscle ups
4 hspu
8 kb swings 32/30

Strength superset

Bulgarian split squats
Single arm arnold press

Conditioning

6 x 400m run, rest 2 mins between

Strength

Push press 5-5-5-5-5
1 sec pause in dip, 2 sec in overhead

Conditioning

5 x 2 min on 2 min off:
5 box jump overs
3 hspu

Strength

Front squat 5-5-5 linear, 1 sec pause

Conditioning

21-15-9 reps with 25 min cap

Wall balls
Toes to bar
Thrusters 40/30k
Kb swings russian 32/20

Strength

Power clean – build to a triple

Conditioning

7RFT CAP 15

5 strict chest to bar
6 front squats 50/35k
7 power cleans 50/35k

Gymnastics

Hspu progressions

Conditioning EMOM

a. db snatch
b. abmat sit ups
c. erg calories
d. air squats

Strength

Deadlift 3-3-3-3-3
tempo with reset

Conditioning

12 min amrap:
50 doubles
10 deadlifts 120/85k
10 bar hop burpees

Conditioning

Team Angie

In teams of 3 for time, CAP 40:
300 pull ups
300 push ups
300 abmat sit ups
300 air squats

Strength

Strict DB press superset with Contralateral single leg RD

Conditioning

3 rounds for time, CAP 25

3 rounds:
7 wall balls
7 toes to bar
7 burpees
800m run