• Dynamic Warm Up

Strength:

A) 3 Sets:

• 1A) DB Bench Press x 10
• 1B) Plank Hold x 45-60 Seconds

Skill:

• 30 Wall Balls
• 30 Mountain Climbers
• 25 Step Ups
• 25 Sit Ups
• 20 Burpee
• 20 KB Swings
• 15 DB Shoulder to Overhead
• 15 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Rounds NOT for time of: (Perform After WOD)

• 400-300-200-100m Row
• 5 Bench Press 225/135
• 10 Bent Over Barbell Row 155/95
• 15 GHD Sit Ups

*Perform 400m Row, 5 BP, 10 BOBR, 15 GHDSU. Then 300m Row, 5 BP, 10 BOBR, 15 GHDSU and so on.

Skill:

AMRAP in 20 of:

• 50 Wall Balls
• 50 Double Unders
• 40 Box Jumps 24/20
• 40 Toe to Bar
• 30 Chest to Bar Pull Ups
• 30 Burpees
• 20 Power Cleans 145/100
• 20 Shoulder to Overhead 145/100
• 10 Snatches  145/100
• 10 Muscle Ups

• 10 Minutes Mobility

• Dynamic Warm up

Strength:

A) 5 Sets:

• Narrow Grip Overhead Squat x 3 @ 3311

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

Skill:

AMRAP in 20 Minutes:

• 50 Wall Balls 20/14
• 50 Double Unders
• 40 Box Jumps 24/20
• 40 Toe to Bar
• 30 Chest to Bar Pull Ups
• 30 Burpees
• 20 Power Cleans 145/100
• 20 Shoulder to Overhead 145/100
• 10 Snatches 145/100
• 10 Muscle ups

• 10 Minutes Mobility