Gymnastics

EMOM 10: 5/2 strict HSPU + 5 Deadlifts (275, 185)
You will complete both the HSPU AND deadlifts every minute

Conditioning

Crossfit Southie 16.2 – #SAFTBarbells

Every 2 minutes – Clean and jerk (power is fine)
10 reps @ 155, 95 by 2:00
8 reps @ 185, 115 by 4:00
6 reps @ 205,135 by 6:00
4 reps @ 215,145 by 8:00
2 reps @ 235, 155 by 10:00
If you finish the series of reps before your time is up you can move onto the next round and start those weights. Once you do not clear a weight when that time is up, you are done.

EXTRA Conditioning

8x 200M Run On 2 Minutes

Run 8x 200M run on a 2 minute interval. Maintain your pace to with in 1 second for each 200M rep. The interval provides for a lot of rest so be sure to not go out too fast. The idea here is Speed Endurance. Maintain a pace that is challenging while still do-able for the 8 reps.