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