Warm up
A-
400m run
Dips
GHR
Strict TTB
B-
Barbell complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
Rope climbs
WOD
3 rounds for time:
3 rope climbs
15 thrusters w/65 m/95
* 7 minute time
cap
GoFit
Warm up
400m run
OHS
GHD sit ups
GHD back ext
Dips
Skill
Movement standards
WOD
7x
30:30
-Push ups
-Pull ups/ ring rows
-Wall ball shots
-Wall ball shots
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