Warm up

OH duck walk

OHS

GHD sit ups

GHS back ext

False grip pull ups

Skill

Weighted pull ups

WOD

12 minute AMRAP

Row 15 calories

2 heavy weighted pull up (build up in weight each attempt)

Warm up

Inversion to skin the cat to lower

Wall climbs

Reverse wall climbs

Bucket half circles

Planche push ups

Skill

HSPU

WOD

5 rounds of:

30 double unders

5 HSPU (build a deficit each set)

2 heavy stones

Rest as needed

Tuesday

Burgner warm up

Down and up

Muscle clean

Front squat

Drop 

Hang squat clean

Skill

Squat clean

WOD

5 rounds of:

Max effort muscle ups

2 touch and go squat cleans

Rest as needed

Warm up

2-minute jump rope

Bucket full circles (3 clock and counterclockwise)

False grip ring rows

False grip pull-ups

Skill

Muscle ups

WOD

5 rounds of:

100m sprint

7 muscle-ups

Warm up

2 minutes double unders

Dynamic walk

Inch worm

Broad jumps

KBS

Skill

Prowler push

Partner WOD

15 minute AMRAP

Ping pong

20m prowler push

Rest as needed