TEAM Saturday

Partner warm-up 

T jumps

Jump over, crawl under

Plank push-ups

Plank jump overs

Skill

Stone G2 shoulder

Partner WOD

EMOTM for 15 minutes

2 stone G2 shoulder

10m stone carry

Friday

Warm up  & Skill

Band drills

-backpeddle

-side shuffle

-sprint

WOD

7x

4 x 100m relay

Thursday

Warm up 

Power jumps

OH walking lunges

Push ups

Super rocks

Rollback reach (three directions in straddle)

Skill

Speed pull ups

WOD

EMOTM for 12 minutes

3 speed pull ups

3 thrusters

Wednesday

Warm up  

2 minutes of double unders

Seal walk

Mountain climber complex (straight on/R/L/R hip/L hip)

OHS

Dips

Pull ups

Skill

Push press

WOD

7 rounds of:

20 seconds of work followed by 40 seconds of rest

-TTR

-Push press W/65 M/95

-Burpees

Tuesday

Warm up  

KB around the world

Russian swings

H2H swings

Release swings

Wall Ball substitute 

Skill

Move through movement standards

WOD

Tabata the following

-KBS

-Row for watts

-Wall ball

-Double unders