Warm up

2 minutes double unders

Hollow rock

Inversion to skin the cat to lower

Reverse wall climbs

Super rock

Skill

Muscle ups

WOD

Part#1

Max effort muscle ups in 3 minutes

Part#2

10 X tabata squats for total reps

Part#3

Max effort toes to bar in 3 minutes

Warm up 

Power jumps

Vertical jumps

GHD sit up

GHD back ext

OHS

Skill

Split jerk

WOD

Part#1

7 minutes to find your 1 rep max split jerk

Part#2

2 minute max double unders

Warm up

Dips 

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

Shoulder to overhead

WOD

3 minute test

1. Shoulder to overhead followed by 3 minutes rest

2. Row for distance followed by 3 minutes rest

3. Box jumps

Warm up

2 minutes of double unders

Dynamic walk 

Inchworm

Lateral lunges

GHD sit ups

GHD back ext

Skill

Pull up standards and variations

WOD

“Nicole”

20 minute AMRAP

400m run

Max effort pull ups 

Burgner warm up

Down and up

Scarecrow

Muscle clean

Drop 

Squat clean

Jerk 

Recover 

Skill

Squat clean & jerk

WOD

7 minutes to find you 1 rep max squat clean & jerk