Skill
practice muscle ups (strict pull ups)
practice rope climbs (gloves ONLY)
WOD
15-12-9-6-3-6-9-12-15 of:
Thrusters (55/75)
Deficit Push ups (45’s)
Ring Rows
BOOTY/AB CAMP
30 Curtsy Lunges
30 1-leg squats (help if necessary)
60 Bicycles
60 Alt. Knees to Elbows
60 Dying Bugs
60 Jack Knives
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups