Warm up

Dips

Ring rows

GHD sit ups

GHD back ext

OHS

Skill

Movement standards

WOD

“Angie”

100 pull-ups

100 push-ups

100 sit ups 

100 air squats

Burgner warm-up

Down and up

Muscle clean

Front squat

Hang clean (squat and power)

OH (push press and push jerk)

Skill

C & J

WOD

12-minute AMRAP

Complete the following rep scheme:

7 C & J (M #165/ W #115)

200m run

Warm up

400m run

OH lunges

Push ups

Strict toes to bar

Strict pull-ups

GHD back ext

Skill

Muscle ups

WOD

Complete the following (20-minute cap):

30 KBS

20 burpees

10 muscle-ups

50 Wall ball shots

40 double unders

30 ring dips

Warm up

2 minutes double unders

Wall climbs

Super rocks

Hollow rocks

KBS

Skill

HSPU 

WOD

15-minute AMRAP

20 double unders

7 burpees

7 HSPU

Warm up

Dips

Ring rows

GHD sit ups

GHD back ext

OHS

Skill

SDHP/ push press/ HPC

WOD

12 minute AMRAP (M #115/ W #75)

7 SDHP

7 push press

7 HPC