Weightlifting

4 x 10 Clean & Jerks

Unbroken TNG
CFO Class: Gymnastics Conditioning

On 1min x 8mins

Min 1- 20/16 Cal Bike
Min 2- 3-5 Muscle ups

Athletes choice on muscle ups ring or bar. Treat this like pracitce, not training. Solid mechanics under an elevated heart rate.
CFO Class: MetCon

3-6-9-12-15 reps for time of:

Cleans 135/95lbs
Bar facing burpees

An ascending rep scheme to ease our way into a focus on open style stimulus. The first three rounds are smooth reps with quick transitions, slowing down the speed on transition and picking up intensity as the workout gets longer. If we think back to our descending rep formats last week, we can expect the opposite stimulus today.
Midline Accessory

5 x 5 Explosive Dragon Flies