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…