Friday

Warm up  

Inversion/ to skin the cat/ to lower

Work the front lever

Pistols or OH pistols

Planche push-ups

Skill

Box jumps

WOD

10 minutes to find your max height box jump

Thursday

Warm up

2 minutes of jump rope 

Plate pinch carry

Single arm strict press

Strict pull-ups

Skill

Stone G2S/stone carry/stone squat

WOD

15 minutes to find your max weight for the stone complex

3 stone G2S

10m walk

3 stone squats

10m walk

Wednesday

Warm up & Skill

C & J

WOD

Complete the following:

7 minutes to find your 1 rep max C & J

Then…

3 rounds of:

30 double unders

Bar pull over to support to bar muscle up, 3 reps

Tuesday

Warm up  

400m run

Net climb

OHS

Hollow rocks

Skill

Weighted pull-ups and dips

WOD

3 rounds of:

200m plate run (W/#25 M/#45)

3 weighted pull-ups

3 weighted dips

Warm up  & Skill

Snatch technique

WOD

15 minutes to find your MAX load for complex

Snatch complex

-3 power snatches

-3 OHS

-3 drop snatches

-3 squat snatches