Weightlifting/Gymnastics Strength/Stamina Development
EMOM 12:
Evens: 0:15 Power Cleans
Odds: 0:15 Strict Dips
Cleans: You choose load. TNG for stamina, singles for power.
Dips: Athletes have options between any level of dips. They may advance to weighted dips.
Weightlifting/Monostructural Conditioning, Sprint Intervals
"Pants on Fire"
AMRAP 15:
7 Deadlifts
200-meter Run
Rest 1:1
Deads: You choose load. Good starting point is 50-60% of max.
Optional team wod: Use 1 bar & take turns finishing rounds.