Week #4 Loading Monday

Warm up

3 minutes jump rope complex (5 singles/ 5 DU/ 10 singles/ 5 DU)

-Inversion to skin the cat/ to 3 pike pulls/ to inversion/ to skin the cat/ to inversion to lower

-Push up complex

-Super rocks

-Strict TTB

-GHD hip and back ext

Skill

Weighted pull ups and dips

WOD

2 minutes max reps

-Weighted pull ups ¼ body weight/ W   ½ body weight/M

Rest 3 minutes

2 minutes max reps

-Weighted dips ¼ body weight/ W   ½ body weight/M

Rest 3 minutes

2 minutes max reps

-Weighted pull ups ¼ body weight/ W   ½ body weight/M

Rest 3 minutes

2 minutes max reps
-Weighted dips ¼ body weight/ W   ½ body weight/M