Warm up 

Indian run

Stick jumps

MB chest pass

MB hip toss

Skill

DB snatch

Partner WOD

15 minute AMRAP

10 DB snatches 

2 band sprints

Warm up  & Skill

Snatch technique

WOD

Complete the following:

15 snatchs

30 OHS

60 Deadlifts

Warm up

Practice hand walking and hand stands

Bar pull over to support

Bar muscle up to forward roll

Skill

HSPU

WOD

Complete the following:

100 HSPU

*Each time you come off the wall 30 double unders*

Warm up & Skill

Pose running drills

-Pulling drill

-Change of support

-Jump rope drill

-Partner drill

WOD

Complete the following:

Run 2K

Three rounds of:

25 strict ring dips

25 KBS

Warm up  

400m run

Strict ring dips to true support

Strict pull ups

GHD sit ups

GHD back ext

Thrusters with barbell

Skill

Rope climbs

WOD

5 rounds of:

15 thrusters

3 rope climbs