2 Sets:

• PVC Pass Through x 5
• 5 V-Up + 5 Hollow Rock
• Adduct/Abduct Straight leg raises x 5 ea.
• Bar Taps x 8

Strength:

Skill:

• 10 Strict Pull Ups
• 30 Hand Release Push ups
• 30 Back Extensions
• 30 Knees to elbows
• 30 Deadlift
• 30 DB Push Press
• 30 Kettlebell swings
• 30 Wall Ball
• 400m Run
• 30 Supine Row

• 10 Minutes Mobility

2 Sets:

• PVC Pass Through x 5
• 5 V-Up + 5 Hollow Rock
• Adduct/Abduct Straight leg raises x 5 ea.
• Bar Taps x 8

Strength:

Perform After WOD

4 Sets:

• Push Jerk/Split Jerk x 2

Skill:

• 3 Rope Climb
• 30 Hand Release Push ups
• 50 Back Extensions
• 30 Knees to elbows
• 30 Deadlift 225/155
• 30 DB Push Press
• 50 Kettlebell swings 55/35
• 30 Wall Ball
• 400m Run
• 30 Pull Ups

2 Sets:

• PVC Pass Through x 5
• 5 V-Up + 5 Hollow Rock
• Adduct/Abduct Straight leg raises x 5 ea.
• Bar Taps x 8

Strength:

Perform After WOD

A) 4 Sets:

• Split Jerk x 2 @80%

B) 3 Sets:

• Pause Front Squat x 3 @70% (Tempo=2311)

• 3 Rope Climb
• 30 Hand Release Push ups
• 50 Back Extensions
• 30 Knees to elbows
• 30 Deadlift 225/155
• 30 DB Push Press
• 50 Kettlebell swings 55/35
• 30 Wall Ball
• 400m Run
• 30 Pull Ups

• Mobility