Strength & Conditioning

Strength 1
10 Minutes to Establish a 5RM Push Press.

Strength 2
10 Minutes to Establish a 3RM Front Squat.

Conditioning
20 Dumbbell Thrusters
75 Single-Unders
10 Ring Rows
20 Dumbbell Thrusters
75 Single-Unders
15 Ring Rows
10 Dumbbell Thrusters
75 Single-Unders
20 Ring Rows


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CrossFit

Skill
10 Minutes to Establish a 1RM Snatch.

Strength
10 Minutes to Establish a 3RM Front Squat.

Conditioning
50 Thrusters 20Kg/15Kg
75 Double-Unders
5 Muscle Ups
25 Thrusters 40Kg/25Kg
50 Double-Unders
7 Muscle-Ups
10 Thrusters 60Kg/35Kg
25 Double-Unders
9 Muscle-Ups