Weightlifting/Gymnastics Conditioning, Mid-Duration

"Fox Tail"

3 Rounds for Time:
20 Med-Ball Squat Cleans
5 Rope Climbs

Load: SC=10/6, RX=20/14, RX+=30/20
RC: SC=5 reps; food+lock+stand, RX=top green/bottom green, RX+=I-Beam

Monostructural Power Development/Conditioning

"Boat Float"

12 Rounds for Time, Teams of 3:
15 Calorie Row or Bike (Men)
12 Calorie Row or Bike (Women)

Execution: 2-person teams. 6 rounds each. 12 total.

Teammates take turns finishing complete rounds.