Partner warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Wall ball

Skill

Sled drags reverse and sumo

WOD

12 minute ping pong 

20m reverse sled drag

20m sumo sled drag

Burgner warm up

Down and up

Muscle clean

Front squat

Hang clean (squat and power)

OH (push press and push jerk)

Skill

Rope climbs & C & J

WOD

10 minute AMRAP

Complete the following rep scheme:

Rope climb & C & J

2-4-6-8-10-12-14…

Warm up

400m run

OH lunges

Strict ring dips

Strict toes to bar

Strict pull ups

GHD back ext

Skill

Muscle ups

WOD

Complete the following:

12 muscle ups

50 KBS

Run 1000m