Friday

Warm up  

2 minutes of double unders

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

Skill

Weighted dips

WOD

Weighted dips

5-5-5-3-3-3-1-1-1

Thursday

Warm up & Skill

Hang power snatch

WOD

Complete the following:

3 HP snatch

50 double unders

3 HP snatch

25 burpees

3 HP snatch

600m

Wednesday

Warm up 

Seal walk

TTR

Super rocks

OHS

Skill

Single arm DB strict press

WOD

With a running clock

-3 minutes to find your 3 rep max single arm strict press (Both R & L)

-Run 800m with the DB if you succeeded or failed with

-50 DB walking lunges 

Tuesday

Warm up  

Plate run

Net climb

Farmers walk with minis

Strict ring dips to true support

Skill

Weighted pull-ups

WOD

5 rounds of:

200m plate run W/25 M/45

3 weighted pull-ups

Monday

Warm up   

600m run

Walking OH lunges

GHD sit ups

Reverse hyper

Inch worm

Skill

Back squat

Team WOD

As a Team find 1 rep max back squat

Total pounds for each individual will be added together for the total Team points