Thursday Week#2 Volume

Warm up

Dips 
Pull ups
GHD sit ups
GHD back ext
OHS

Skill

Rope climbs and varations

WOD

Complete the following:

10 rope climbs

Then 5 rounds of:

10 TTB

10 deadlifts w/95 m/135

CFE

Warm up  & Skill

Stroke technique

8 x tabata row

(4 sets no straps/ 4 sets strapped in)

WOD

40 minutes max distance row

Week #2

Day#2 TEAM Screening

Part#1

Max strict HSPU

Part#2

1600m max effort run