• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Forwards Sled Drag x 30 yards
• Hip Thrusts x 8-10 @ 55-65% of 1RM Back Squat

C) 6 Sets:

• Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

4 Sets Each

• Max Rep Single Hand on Medball Push Ups (Alternate Hands Each Set)
• Rest 60 seconds
• Max Rep Chest to Bar Inverted Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over)
• Rest 60 seconds between sets

*Superset Push Ups and Rows

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Forwards Sled Drag x 30 yards
• Hip Thrusts x 8-10 @ 55-65% of 1RM Back Squat

C) 6 Sets:

• Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

4 Sets Each

• Max Rep Single Hand on Medball Push Ups (Alternate Hands Each Set)
• Rest 60 seconds
• Max Rep Chest to Bar Inverted Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over)
• Rest 60 seconds between sets

*Superset Push Ups and Rows

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 3 Sets:

• Sumo Deadlift x 10 @90% of 10RM

Perform After WOD:

B) 3 Sets:

• 8 Front Rack Step Ups Right Leg 115/75
• 8 Front Rack Step Up Left Leg 115/75
• 8 Behind the Neck Shoulder Press 115/75
• Rest 30 seconds between movements

*Weight should be taxing by last set. Scale Accordingly

Skill:

• 14 Ring Muscle Up
• 84 Wall Ball
• 126 Double Unders

•  Mobility