Warm Up/Skill 3 sets 3 Controlled kip 3 knee to elbow 3 t2b (Unbroken complex) rest as needed + 20 PVC PT 3x10 DB Press; 10/15lb + 5-7 min front rack mobility + Supplemental/Strength Work 4 sets Powell Raise; 8-10 reps/arm rest 10 sec Active arch hold; 20 sec rest 2 min

Warm Up/Skill Wall Squat x 10 Air Squat x 10 Forward walking lunge x 10 Reverse walking lunge x 10 PVC pass through x 15 Push up 3×5 DB Press 3×10 @ 10/15 DB OH walking lunge 2×10 @10/15 + Supplemental/Strength Work 3-5 sets w/ empty barbell 10 Bent Row 10 Barbell curl 10 Upright [...]

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/

Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + Supplemental Work: 3 Sets DB Bench Press; 15-18 reps rest 10 sec DB Fly; 10-12 reps rest 2 min

Warm Up/Skill 50 cal AB/AD/Rower + 10 min emom Odd; 3 shrimp squats/leg Even; 1 Kip swing+1 Pull Up+1C2B + Supplemental Work: 3 sets Single Leg Goblet Squat; 8/leg *To box rest as needed Single leg hip Thrusts; 10/leg rest as needed

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/

Warm Up/Skill 20 PVC pass through 2x10 DB Press 2x10 OH walking lunge + Hand Stand Hold; 3x10sec + 2 Sets 5 controlled kip swing 5 active kip swing 3 power kip swings +   Supplemental/Strength Work  3 sets Single arm seated lat pull down; 15 reps/arm rest as needed  Thumbs out band pull aparts; [...]