Friday

Warm up  

2 minutes of double unders

Dead bug complex

Plank complex

Isometric holds

-tuck

-pike

-straddle

-hollow

Skill

Movement standards

Partner WOD

One partner works/ other partner rest

15 minute AMRAP

7 DB box jumps

7 single DB sit ups (abmat)

7 push up DB row complex 

Thursday

Warm up & Skill

Clean & Jerk 

WOD

EMOTM for 15 minutes

30 double unders

1 C & J

*Miss repeat load/ Make the lift add weight W/5lb jumps M/10lb jumps*

Wednesday

Warm up  

Suicide complex

-forward and back peddle

-side shuffle

-broad jump (10 yards)

-carioca 

Skill

DB OH lunges/ DB burpees

WOD 

3 rounds of:

20 weighted push ups w/25 m/45

15 DB burpees

30m DB OHL

Tuesday

Warm up 

Row 3 minutes

Roll back reach

Straddle walk out to push up

Lateral lunges

Work the front lever

Skill

Weighted pull ups

WOD

Complete the following:

Row 100m 

5 weighted pull ups

Row 200m

4 weighted pull ups

Row 300m

3 weighted pull ups

Row 400m

2 weighted pull ups

Row 500m

1 weighted pull up

Monday

Warm up  

Partner carry

Partner squat

Partner push ups

Partner wall ball

Skill

Zercher carry

WOD

12 minute to find you max load 10m Zercher carry