Skill Work
3 rds
10 alt DB Bulgarian Split Squat
5 DB Front rack squat
5 DB Push Press
5 Burpee jumps
10 KB swing (5 russian/5 american)
PARTNER WOD
2 PP Partner WOD
14 min amrap
14 Box Jumps
14 Alt DB snatches
14 DB Box Step Ups
14 Devil Presses
14 Burpee Box Jump Overs
14 DB Thrusters
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
