Strength & Conditioning
Gymnastics
Rope Climbs

Skill
15 Minutes to build to a heavy, but not maximal, deadlift.

Conditioning (Redline)
EMOM ALAP 10
5 Burpees
5 Wall Balls


CrossFit
Gymnastics
Rope Climbs

Skill
15 Minutes to Establish a 1RM Power Snatch

Conditioning (Redline)
EMOM ALAP 10
5 Bar Facing Burpees
5 Power Clean & Push Jerks 60Kg/40Kg