Day#2 Week#3 Speed Tuesday

Warm up  

2 minutes of double unders

Net climbs

P-bar complex

GHD back ext

Hollow rocks

OHS

Skill

Muscle ups

WOD

EMOTM for 12 minutes

4 burpees

2 muscle ups

CFE

Warm up 

2 minutes of double unders

Net climbs

P-bar complex

GHD back ext

Hollow rocks

OHS

Skill

Muscle ups

WOD

Part#1

Tabata burpees

Low is score

Part#2

Tabata mash

-Muscle up

-Box jumps

Week #3

Day#1 TEAM Screening

Part#1

100m max effort run

Part#2

Diane

21-15-9

Deadlifts

HSPU