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SKILL/STRENTGH:
A: Deadlift 5x6 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x6 AHAP
Normal Lift

WOD:
5RFT
10 KB Swing
20 AB Mat Situps
30 DU

Strength / Skill
A: Barbell Row 5x6 AHAP
B: Bar Dips 5x6
NO pause either movement

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 Dips

2 min transition

6 min
8/6 Row
5 HSPU

2 min transition

6 Min
6/4 Ski Erg
5 box jump

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A: Back Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: Strict Press 4x6 AHAP
normal lift

WOD
up and down Ladder

1-10 Snatch 105/75
10-1 Burpee Bar Jump Over

rx+ 135/95

Strength / Skill
A: Bench Press 5x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB ROW 5x6 AHAP
normal lift

WOD
5RFT
5 Muscle ups
12 Box Jumps