Strength

Deadlift 5-5-5-5 80% of final linear weight

Conditioning

For time CAP 20

15-12-9-12-15 reps
Toes to bar
Deadlift 100/70k
Bar facing burpees

Oly complex

Clean, Front Squat, Jerk

Conditioning

In pairs for time:
2000m row ski
100 power clean 60/40k
100 front squats 60/40k
100 shoulder to overhead 60/40k
400m run

Strength

Front or Overhead squat 5-5-5-5-5 linear

Conditioning

5 rounds for time CAP 22:

15 kb swings 32/20k
run 400m
40 double unders

Olympic Lifting

Power clean & push jerk

Conditioning

30 min amrap:
Run 200m
10 ground to overhead 60/40k
5 burpee muscle ups

Gymnastics

Handstand push up progressions

Conditioning

For time:
21 deadlifts 80/60k
21 hspu
Run 400m
15 deadlifts
15 hspu
Run 400m
9 deadlifts
9 hspu
Run 400m

Strength

Deadlift 5-5-5-5-5 linear

Conditioning

EMOM 20:
A. 15/12 cal row ski
B. 10 toes to bar
C. 10 box jumps
D. 10 chest to bar

Strength

Front rack lunges 6-6-6-6-6 ascending

Conditioning

Amrap 15:
19 wall balls
19 plate hop burpees

Strength

Push press 5-5-5-5-5 linear

Conditioning

21-15-9 for time:
Strict pull ups
Strict hspu

Conditioning

40 min time CAP

Buy in 1 mile run
Then, 5 rounds:
9 deadlifts
15 box jumps overs 24/20
21 toes to bar
Cash out 1 mile run

Skills

Kb technique

Strength circuit

25 min EMOM

Alternating
1 heavy deadlift
3 high box jumps
12 heavy russian kb swings
100m sprint