Warm up 

10 x tabata row 

Then 3 x of:

Dynamic walk

Inch worm 

TTR

Super rock

Skill

Double unders

WOD

Test #5 (M)

Max effort 2 minutes double unders

CrossFit Open 12.1

7 minutes max effort burpees

Warm up  

Snatch technique

Skill

Snatching from floor to OHS

WOD

“Josh”

21 OHS W/65 M/95

42 pull ups

15 OHS

30 pull ups

9 OHS

18 pull ups

Warm up  

2 minutes double unders

Wall squats

Wall climbs

Ring rows

GHD back ext

Skill

Back squats

WOD 

3 rounds of:

10 false grip pull ups

10 body weight back squats

50 double unders

Warm up 

Row 3 minutes

“Flip it”

For 3 minutes hold the hollow as long as possible. As soon as you lose it hold the arch as long as possible. As soon as you lose it back to the hollow. Until 3 minutes is up. 

50 wall squats

Skill

Famers walk

Partner WOD

5 rounds of:

40m farmers walk

20 box jumps (each person)

Warm up  

2 minutes double unders

Lunge complex (forward/reverse/ lateral)

Strict ring dips to true support

Strict pull ups

Strict TTB

Good morning

Skill

Movement standards

WOD

5 rounds of:

20 weighted push ups W/25 M/45

30m OH lunges W/25 M/45

5 weighted pull ups