• Dynamic Warm Up

Strength:

Skill:

A) AMRAP in 6 Minutes:

• 5 Box Handstand Push Up/Z Press
• 3 Strict Pull Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

• 6 Feet Elevated Push Up 24/20
• 4 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

• 7 Push Ups
• 5 Supine Row

*Partner 20 yard walking lunge

• Mobility

• Dynamic Warm Up

Strength:

Skill:

A) AMRAP in 6 Minutes:

• 6 Handstand Push Up
• 4 Bar Muscle Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

• 9 Feet Elevated Push Up 24/20
• 6 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

• 12 Push Ups
• 8 Supine Row

*Partner 20 yard walking lunge

• Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets:

• Split Jerk x 5 (Work up to 70%)

B) 4 Sets:

• 1 Behind the neck Snatch Grip Push + 3 Overhead Squat (Work up to heavy for the day)

Perform After WOD

C) 2 Sets:

• Seated Plate Front Raise x 8
• Bent Over Row x 8
• Seated DB Lateral Raise x 8
• Single Arm Landmine Row
• Cuban Press x 8
• Iso Hip Ext. Hold DB Row x 8

D) 1 Set:

• 75 Barbell Curls @ 30-40% of BW
• 75 Laying Barbell Skull Crushers

Skill:

A) AMRAP in 6 Minutes:

• 6 Handstand Push Up
• 4 Bar Muscle Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

• 9 Feet Elevated Push Up 24/20
• 6 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

• 12 Push Ups
• 8 Supine Row

*Partner 20 yard walking lunge

• Mobility