Warm up
400m run
Strict ring dips to true support
Strict pull ups or L-pull ups
Strict super slow TTR
Skill
HSPU
WOD
20 minute AMRAP
3 wall climbs
6 HSPU
9 jump lunges
Warm up
400m run
Strict ring dips to true support
Strict pull ups or L-pull ups
Strict super slow TTR
Skill
HSPU
WOD
20 minute AMRAP
3 wall climbs
6 HSPU
9 jump lunges
Warm up
2 minutes of jump rope
Inversion to skin the cat to inversion to lower
Bar pull over to support
Pistols
Rope climbs
Skill
Movement standards
WOD
15 minute AMRAP
12 wall ball shots
24 double unders
Warm up
400m run
Stone carry
OHS
GHD sit ups
GHD back ext
Skill
Shoulder to OH
WOD
100 shoulder to OH
75 burpees
50 CTB pull-ups
Warm up & Skill
POSE running drills
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill
Falling drills
-Partner fall drill
-Hip driver drill
Partner pull & fall (hands on shoulders)
WOD
Three rounds for time of:
Run 1000 meters
20 Pull-ups
30 Box jumps
Warm up
KB around the world
Russian swing
KB release swing
Double tap
KB throwback
Wall ball sub
Skill
KB snatch & power swing
WOD
10 minute AMRAP
KB snatches (both arms) 3-6-9-12-15-18-21-24…
KBS 3-6-9-12-15-18-21-24…