• Medball Russian Twist x 20
• PVC Pass Through x 10
• Banded Overhead Squat x 10
• Single Arm Russian KB Swing x 12 ea.

Strength:

5 Sets:

• Deadlift x 5

Skill:

• 35 Deadlift
• 35 Wall Ball
• 35 Box Jump Overs
• 35 Push Ups

• Mobility

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Banded Overhead Squat x 10
• Single Arm Russian KB Swing x 12 ea.

Strength:

5 Sets:

• Deadlift x 5-4-3-2-1 (Work Up to a Heavy Single NOT Max)

Skill:

• 55 Deadlift 225/155
• 55 Wall Ball
• 55 Box Jump Overs
• 55 Handstand Push Ups

• Mobility

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Banded Overhead Squat x 10
• Single Arm Russian KB Swing x 12 ea.

Strength:

A) Build to a 2 TnG max; quickly – one miss allowed. Number of sets dependent on person.

B) 4 Sets:

• Snatch Grip Deadlift x 2

Perform After WOD

C) 3 Sets:

Front Squat

• Sets 1 = 3
• Sets 2= 2
• Set 3 = 1

Weighted Muscle Up

• Sets 1 = 3
• Sets 2= 2
• Set 3 = 1

*Use heaviest weight as long as form is good and you’re able to complete the given rep scheme.

Skill:

AMRAP in 13 Minutes: 

• 55 Deadlift 225/155
• 55 Wall Ball
• 55 Calorie Row
• 55 Handstand Push Ups

• Mobility