Warm up  & Skill

Pacing drills

-Use average and strokes per minute

WOD

Patr#1 

12x TABATA mash

-row for calories

-burpees over the monorail

Part#2

TT 400m run

Thursday

Warm up

2 minutes of jump rope

Pull over to support

Bar muscle up

Practice handstand or hand walk

Skill

HSPU

WOD

12x reverse TABATA

-burpees

-HSPU

Warm up 

KB around the world

KB Russian swing

H2H swing

American swing

Release

Wall ball sub

Skill

KB wall ball sub

WOD

5 rounds of:

15 jump lunges

15 KB wall ball sub

Run 200m

Rest 3 minutes

Tuesday

Warm up  & Skill

Power clean technique

WOD

EMOTM for 15 minutes

3 power cleans

4 burpees over the bar

Warm up  

Net climbs

Planche push ups

Work the front lever

Hollow rocks

GHD back ext

Skill

Muscle ups

WOD

7 rounds of:

30 seconds work followed by 1 minute of rest

-Muscle-ups

-box jumps