TEAM warm-up

400m Indian run

Down the line, wall ball

Partner push-ups

Skill

Partner deadlift & partner HSPU

Partner WOD

12-minute AMRAP

5 dead lifts

5 HSPU each

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext 

OHS

Skill

Speed chain front squat

WOD

12x 3 reps every 35 seconds  

Speed chain front squat

Warm up

Wall climbs

Reverse wall climbs

Negative HSPU

OHS

TTB

Skill

Pistols

WOD

4 rounds of:

30 seconds max effort followed by 1 minute rest

-Row for calories

-Pistols

-Double unders

-CTB pull-ups

Warm up

Breakdown of the hang power snatch

Skill

Hang power snatch

WOD

10 x reverse Tabata

-Burpees

-Box jumps (W/16” M/20”)

-HPS (W/#65 M/#95)

Warm up

Russian swings

H2H swings

American swings

Hand release

Wall ball sub

Skill

KB pistols

WOD

5 rounds of:

3 dead lifts

50 double unders

10 KB pistols