Warm up 

400m run

Dynamic walk

Inch worm

Strict pull-ups

Back ext

Skill

Prowler push

WOD

10 minutes to find your max load 20m prowler push

Warm up & Skill

Down and up

Scarecrow

Muscle snatch

Drop to the bottom of the squat

OHS

Squat snatch

WOD

5 rounds of:

15 CTB pull-ups

2 squat snatches

Warm up

OHS 

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Weighted dip & single arm strict press

WOD

15-minute AMRAP

3 weighted dips

6 single-arm strict press

25 double unders

Warm up &Skill

Clean to front squat

WOD

7 minutes to find your 3 rep max front squat

Then immediately…

1K run (w #25 plate/m #45 plate)

Warm up  

3x

Strict toes to bar

GHD sit ups

V-ups

Tucks

Hollow rocks

Skill

Weighted pull-up

WOD

Weighted pull-up

1-1-1-1-1-1-1