Burgner warm up

Down and up

Muscle clean

Front squat

Hang clean (squat and power)

OH (push press and push jerk)

Skill

Rope climbs & C & J

WOD

10 minute AMRAP

Complete the following rep scheme:

Rope climb & C & J

2-4-6-8-10-12-14…

Warm up

400m run

OH lunges

Strict ring dips

Strict toes to bar

Strict pull ups

GHD back ext

Skill

Muscle ups

WOD

Complete the following:

12 muscle ups

50 KBS

Run 1000m

Warm up

2 minutes double unders

OH duck walk

Negative toes to bar

Negative HSPU

KBS

Skill

Getting the bar from ground to over head for OHS

WOD

“Nancy”

5 rounds of:

400m run

15 OHS

Warm up

Dips

Ring rows

GHD sit ups

GHD back ext

OHS

Skill

CTB pull ups & box jumps

WOD

7 minute AMRAP

CTB pull ups 3-6-9-12-15-18-21-24…

Box jumps     3-6-9-12-15-18-21-24…