Weightlifting/Gymnastics Strength/Stamina Development

EMOM 12:
Evens: 0:15 power cleans
Odds: 0:15 strict pulls
Cleans: You choose the load. TNG for stamina, singles for power.
Pulls: Pull-ups, chin-ups, and muscle-ups are all options.

Weightlifting/Monostructural Conditioning, Sprint Intervals

“Pants on Fire”
AMRAP 15:
7 deadlifts
200-meter run
Rest 1:1
Deadlifts: You choose the load. Good starting point is 60% of max.
Optional team WOD: use 1 bar & take turns finishing rounds.

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 50-150 candlesticks.
Strength: Dumbbell bicep curls, 3 sets of 10-15 per arm, heavy.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Check 60% deadlift max, get empty bar for the warmup.