Monday Week#1 Loading

Warm up  

2 minutes double unders

P-bar walk

GHD Back ext

Hollow rocks

Net climbs

OHS

Skill

Prowler push

Partner WOD

12 minute AMRAP

20m prowler push repeats W/90 M/140

Best tricks of horizontal bar

TEST Week#10 Saturday

Partner warm up

MB chest pass

MB hip toss

MB back to back hand off

MB sit ups

Skill

Movement standards

TEAM WOD
TEAMs of 4
5 rounds of:
30 seconds of work and 1 minute rest 
-Row for calories
-Box jumps
-Burpees
-Rope climbs

TEST Week#10 Friday

Warm up  

2 minutes double unders

Dips

False grip ring rows

GHD sit ups

GHD back ext

OHS

Skill

Movement standards

Test 3

3 x max effort pull ups

Rest as needed

(Score best effort)

Test 7

1 minute max effort TTB

Test 11

3 x max effort HSPU

Rest as needed

(Score best effort)

TEST Week#10 Thursday

Warm up

Plate pinch carry

Single arm strict DB press

Double KB rack carry

Strict TTB

Skill

Stone ground to shoulder

Test 8

1 minute max effort stone GTS W/#95 M/#145

Test 2

3 minutes max distance row

CFE

Warm up

Plate pinch carry

Single arm strict DB press

Double KB rack carry

Strict TTB

Skill

Stone ground to shoulder

Test 8

1 minute max effort stone GTS W/#95 M/#145

Test 2 (a)

6 minutes max distance row

TEST Week#10 Wednesday

Warm up  & Skill

Clean technique

WOD

"Badger"

Three Rounds for time of: 

30 Cleans W/65 M/95

30 Pull-ups

800 meter run