Warm up

OH duck walk

Roll back reach

Planch push ups

Hollow rocks

Skill 

MB cleans & 2 for 1’s (wall ball)

WOD

Complete the following:

30 reps, 2 for 1’s

60 reps, KB shoulder to overhead (single)

30 reps,MB cleans

60 reps, KBS

Warm up

Hand walk

Pistol squats

Strict ring dips to true support

Bucket half circles

Strict pull ups

Skill

HSPU

Partner WOD

Ping pong the following:

HSPU 5-10-15-20-25-30

Burpees

Burgner warm up

Jump shrug

Scarecrow

Muscle snatch

Drop

Power snatch

Skill

Muscle up/ power snatch

WOD

15 minute AMRAP

20 double unders

3 muscle ups

10 power snatches

Warm up

Negative HSPU

Inversion to skin the cat to lower

Reverse hyper

Hollow rock

Skill

Chest to bar pull ups

WOD

12 minute AMRAP

Thrusters 3-6-9-12-15-18-21-24-27-30…

Chest to bar pull ups 3-6-9-12-15-18-21-24-27-30…

Warm up

Lunge complex

Dynamic walk

Roll back reach

Skill

Row technique

WOD

4 rounds of:

750m row

*rest 2 minutes after each effort