Warm up

OHS

OH duck walk

Strict toes to bar

Negative HSPU

Skill

Log clean & jerk

TEAM WOD

3 person teams

Partner #1- 3 clean & jerk

Partner #2- burpees until partner #1 is finished

Partner #3- rest

Warm up & skill

Split clean

Jump and land

Scarecrow

Muscle clean

Drop into split

Split clean

WOD

15 minute AMRAP

3 split cleans

20 double unders

10 ring dips

Warm up  

Weighted GHD sit ups

Reverse hyper

KBS

KB squats

Single arm strict press

Skill

DB box jumps

WOD

Three rounds of:

15 burpees

200m run

10 DB boxjumps

Warm up 

7 minutes to find your max weight farmers walk 10m

Skill

Fat bar deadlift

WOD

Fat bar deadlift

3-3-3-3-3-3-3