Gymnastics

Strict pull up progressions

Conditioning

EMOM 20:
15 russian kb swings 32/20
15 box jumps
15/12 calorie row/ski
rest

Strength

Deadlift 3-3-3-3-3
70% +

Conditioning

1-10 reps for time, CAP 12
Strict hspu
toes to bar

Strength

Push press 3-3-3-3-3
70% +

Conditioning

14 min amrap:
5 shoulder to overhead 50/35
10 deadlifts 50/35
15 box jumps

Strength

Front Squat 3-3-3-3-3
70% +

Conditioning

7 rounds for time, CAP 20

7 toes to bar
7 front squats
200m run

Conditioning team workout

In teams of 3:
Complete 3000m on the row or ski
On the minute 4 synchro burpees for whole team

Into

20 rounds of Cindy between team

Strength

Romanian deadlifts 5 x 10

Weighted sit ups

Conditioning

3RFT:
Run 400m
20 goblet squats
20 push ups

http://games.crossfit.com

Strength

Strict press 5-5-5-5-5 ascending

Conditioning

In 6 mins:
21-15-9
Push press 50/35k
Pull ups

rest 3 mins

In 6 mins:
21-15-9
DB Snatch22.5/15k
Box jump overs

Strength

Front squats 3-3-3-3-3 ascending

Conditioning

10 min ladder – 3,6,9,12,15,18 etc
Toes to bar
Overhead squats 40/30

Gymnastics

Hspu progressions

Conditioning

5 rounds of 2:30 on rest :30

25 doubles
9 deadlifts 100/70
25 doubles
max strict hspu in remaining time