Warm up 

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

Battle ropes

WOD

5 rounds of:

1 minute max effort battle ropes

1 minute rest

1minute max effort double unders

1 minute rest

Saturday

TEAM 

Partner warm up

Partner carry

Plank push ups

Plank lateral jumps

Wheelbarrow 

Warm up

2 minutes of double unders

Roll back to stand up

Hollow rock 

Super rock

Inversion to skin the cat

Skill

Snatching bar from ground to overhead for OHS

WOD

Every minute on the minute for 15 minutes:

7 push ups

3 OHS

Warm up

Inchworm

Toy soldiers

OHS

Strict toes to bar

Strict ring dips

Strict pull ups

GHD back ext

Skill

Push press

WOD

Complete the following

Jump lunges 21-15-9

Push press 21-15-9

Burpees 10-10-10

Burgner warm up  

Jump and land 

Scarecrow

Muscle snatch

Drop into split

Split snatch

Skill

Split snatch

WOD

16 x TABATA mash

• Split snatch

• Burpees

Warm up 

2 minutes of double unders

Crab walk

Bear crawl

Wall climbs

Hollow rocks 

Skill

Maintaining midline stability

WOD

“Barbra”

20 pull ups

30 push ups

40 sit ups

50 air squats

Rest 3 minutes