Warm up & Skill

Hang power snatch tech

WOD

7-minute AMRAP

15 TTB

3 hang power snatch

Warm up

2 minutes double unders

Plate pinch carry

Stone squat

Weighted GHD sit-up

Weighted GHD back ext

Skill

Strict press

WOD

5 rounds of:

15 strict ring dips 

3 strict press

15 burpees

Warm up & Skill

400m run

Deadlift tech

WOD

For time:

Run 800m

EMOTM for 5 minutes- 2 deadlifts at 85%

Run 800m

Warm up 

400m run

Assisted bar muscle-ups

Assisted the bar pull over to support

TT rings

Rope climbs

Skill

Weighted pull-ups

WOD

15-minute AMRAP

3 weighted pull-ups

15 OH lunges