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 WOD: 3k row *Every 3 min perform 2-3 rope climbs Strength/Accessory : Barbell Curl; 8 reps x 5; rest 30 [...]

Warm up: Forward Roll; 20ft x 2 Backward Roll; 20ft x 2 Dive Roll; 20ft x 2 Quick Roll x3; x 2 Forward Roll into bear crawl; 20ft x 2 Backward Roll in Crab walk; 20ft x 2 Cartwheel to forward roll to opposite cartwheel; x 2 + Wrist mobility; 5 min WOD: 15 min [...]

Skill/Warm up 3 sets 20 sec German hang 5 False Grip Ring Row 5 Muscle Up transition from floor + Bar/Ring Muscle Ups; 1-3 reps otm x 14 min -or- Jumping Bar Muscle Up from box; 1-3 reps otm x 14 min WOD 5 sets @ high effort Row 200/250 12 Burpee over rower rest [...]

Today is a rest day!

Skill/Warm Up 3 sets 10 PVC Pass Through 10 Strict DB Press, 10/15lb 10 OH DB Walking Lunge, 10/15lb Static Hold at top of push up; 20 sec + Free standing Handstand holds; 20-30 sec x 5; rest 90 sec *Goal is to remain as hollow as possible, and as close to the wall as [...]

Warm Up/ Skill:  Kip Swing Tech: Ring *30 Swing for quality *Focus should be directed towards keeping tension through the body throughout the motion. Kip should remain tight in the back swing with feet together. Lats should be active in drive to the top. Hips to rings with straight arms. WOD:  For Time 21-15-9 Toes [...]

Today is a rest day for the program!