Warm up  

Mountain climber complex

10 double unders

10 OHS with rope

10 p-bar push ups

10 strict pull ups

Skill

Battle ropes

WOD

20 minute AMRAP

10 calorie row

20 battle ropes

10 burpees

20 double unders

Warm up 

Sampson

Dips

Pull ups

Sit ups

Back ext

OHS

Skill

Rope climbs and varations

WOD

Complete the following:

10 rope climbs

Then 5 rounds of:

10 TTB

10 deadlifts w/95 m/135 

Warm up  & Skill

Stroke technique

10 x tabata row

(5 sets no straps/ 5 sets strapped in)

WOD 

5 rounds of:

20 jump lunges

20 KBS

500m row

Warm up  

2 minutes double unders

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

Skill

Wall ball shots

WOD

5 rounds of:

400m run

30 wall ball shots

*25 minute time cap*

Warm up  

400M run

1 Rope climb

5m Hand walk or hold handstand

Bucket work (5 half or full circles each direction)

P-bar dip walk complex (3 dips forward walk/3 dips reverse)

3 Pull over to support

Work front lever (5 reps)

Skill

Movement standards and tips

WOD

15 minute AMRAP

2 bar muscle ups/ or 4 CTB pull ups

4 dips to true support/ or 4 p-bar dips

8 box jumps w/24 m/30