Friday

Warm up  

Stone squat

Stone carry

Wall ball

GHD sit ups

GHD back ext

Skill

Yoke walk

WOD

15 minutes to find your 10m max yoke walk

Thursday

Warm up 

Walking lunge complex

Dips

Strict pull-ups

Strict TTB

GHD back ext

Skill

Weighted pistols

WOD

5 rounds of:

100-yard reverse sled drag

10 weighted pistols

Wednesday

Warm up   

400 run

Inchworm with push up

Seal walk 20 yards

Pull over to support

Strict CTB pull ups

OHS

Skill

DB snatch

WOD 

3 rounds of:

400m DB run

5 weighted pull ups

10 DB snatches 

Tuesday

Warm up  

Plate push 20 yards

DB farmers walk W/50 M/80

Stone squat

Planche push-ups

Strict TTB

Skill

Deadlift

WOD

5 rounds of:

7 HSPU

3 deadlifts

Monday

Warm up  

2 minutes double unders

P-bar walk

GHD Back ext

Hollow rocks

Net climbs

OHS

Skill

Prowler push

Partner WOD

12-minute AMRAP

20m prowler push repeats W/90 M/140