Warm up

Rope climbs x2

Assisted bar pull overs x3

Inversion to skin the cat x3

Pistols x10

Skill

Muscle ups

WOD

30 muscle-ups for time

Warm up

Dynamic walk

Inch worm

Toy soldier

Reverse hyper

Skill

Deadlift

WOD

For time (weight for deadlift is body weight):

30 deadlifts 

Run 1 mile

20 deadlifts

Run 800

10 deadlifts

400m

Warm up

2 minutes of double unders

3x 15 of:

• Hollow rocks

• Tucks

• V-ups

• Sit ups

Skill

Strategy and transition

WOD

For time: 

100 wall ball

100 double unders

100 ring dips

50 KBS

50 burpees

50 push-ups

Warm up

2 minutes double unders

Sampson stretch 30 seconds each side

Dips 

Push ups

Strict TTB

Super rocks 

OHS

Skill

Stratagy

WOD

“Nicole”

20-minute AMRAP

400m run

Max effort pull-ups

Warm up

Strict pull-ups

Push ups 

OHS

Skill

Stone G2S/ stone squat/ stone carry

WOD

15-minute AMRAP

10 stone G2S

10 stone squats

20m stone carry