Strength / Skill
Back Squat 4x6 AHAP
+ ohs prep
Strict Press 4x6 AHAP
Warmup to your weight than do all Back first than Press
WOD
4 min amrap
6 OHS 95/65
6 BBJO
4 min amrap
4 OHS 115/75
40 DUs
4 min amrap
2 OHS 135/95
20 ab mat sit ups
RX + 20/10
RX++ 40/30
Strength / Skill
Bench Press 4x8 AHAP
DB ROW 4x8 AHAP
Prep Work
8emom
odd c&J build
even - pull=up / dip prep
WOD
12 min amrap
7 dips
7 Power C&J
7 Pull ups
Scaled
side box dip
RX
box dip
c&J 115/85
Pull Ups
RX+
Ring Dips
C&J 155/105
CTB
Skill Work
DB Press 3set x 12-15
DB one arm row 3sets x 6-8 heavy
Chipper Wod - break up however you want and chip away
100 DU
60 Wall Balls
50 Cal row
40 HSPU
30 t2B
20 Muscle ups
100 DU
Skill Work
A: 3 sets of 10 alt Romanian split squats
add load (dbls or kbs)if possible
B: 4 sets of 3 Barbell RDLs add load
C: Wod Prep coach led
WOD
3RDS
1 Bear Complex (7x)
400m run
rx 115/75, 135/95, 155/105
