Monday

SKILL/STRENGTH

E2MIN x 10 min

2 - 4 Strict Pull Ups + 5 Kip Swings + 3-5 Kipping Pull Ups

Scaled: 5 Tempo Inverted Rows + 5 Regular inverted Rows

WOD

18 Min Amrap
6 Devil Presses
10 Burpees Over the DBs
10 Toes To Bar
12 Cal Bike

Tuesday

SKILL/STRENGTH

EMOM x 12
8-10 Toes To rings
20 Shoulder Taps
100 ft Pec Stick Walk
4 Wall Walks w/ a 3 sec pause at the top
WOD

4 Rounds
10 Wall Balls (#20/25)
8 Burpees
8/10 Cal Bike SPRINT
Rest 3 min

Wednesday

SKILL/STRENGTH

4 Sets
Strict Press x 5
20 DB Death March

WOD

21-15-9-15-21
Cal Row
American Kb Swings
* 2 Rope Climbs / 3-4 Strict Pull ups btwn Sets

Thursday

SKILL/STRENGTH

4 sets
Front Squat x 8
40 Sec Hollow Hold

WOD

E3MOM x 15
20 Double Unders
50 Ft Dual KB/Db front rack lunges
8 HSPU
4 Strict Pull Ups

Friday

SKILL/STRENGTH

Inversion Practice x 20 min
Get comfortable being Upside down

Donkey Kicks / Kick Up to wall / HS hold against the wall/ HSPU negatives

WOD

6 MIN AMRAP
10 Cal Bike
6 P Snatches

rest 3 min

6 MIN AMRAP
10 cal Ski
6 OHS

Saturday