WOD's week of 7/25

WOD #1
Warm up
Run 400m
Pull ups
L-hang on bar
Push up complex
Superman
Lateral lunges
KBS


Skill 
Pike to invert on rings


Partner WOD
AMRAP 20 minutes
Pike to invert  3 each
KB toss 10 throws



WOD #2
Warm up
MB cleans
Dips 
Pull ups
GHD sit ups
GHD back ext


Skill
Clean and jerk


WOD
Five rounds for time:
Bar facing burpees, 15 reps  
Push ups, 30 reps
Clean and jerk, 3 reps 


WOD #3
Warm up
Jump rope 2 minutes
Kick up to handstand
Box jumps
Kness to elbows
Pull ups
Superman


Skill
Rope climbs


WOD
Complete three rounds of:
Rope climb, 2 ascents
Box jumps, 20 reps
Rope climb, 2 ascents
Push ups, 30 reps
Rope climb, 2 ascents
Sit ups, 40 reps
Rope climb, 2 ascents
Air squats, 50 reps