CrossFit (Level 2)
Deadlift strength followed by a dumbbell variation on Hero DT (strength/conditioning focus).
Back squat followed by benchmark girl (strength/conditioning focus).
L-sit holds followed by a snatch complex (gymnastics strength/weightlifting focus).
Floor press followed by partner rowing (strength/conditioning focus).
Superset of press and dumbell rows before a strict WOD of pull ups, dips and weighted sit ups (strength/gymnastics strength focus).
Squat clean followed by burpees and thruster couplet (weightlifting/conditioning focus).
Pull up conditioning
Strict muscle up/transitions
Olympic Weightlifting Club
Push jerk + split jerk
Rope pulls 25m
Overhead barbell walk 10m