Skill:  Pistols practice, accumulate 20 pistols/scaled pistols each leg WOD:  3 rounds of 6 power cleans (135/95), 10 pushups, 8 squat cleans, 10 squat jumps, 10 clean and jerks, 10 KB swings (24/16).

Strength:  5×5 Bench Press WOD:  30 Thrusters (75/45), sprint to fence and back, 30 burpees, sprint, 20 thrusters, sprint, 20 burpees, sprint, 10 thrusters, sprint, 10 burpees

Skill: 5 rope ascents (form 2 lines, 1 ascent at a time, then get in back of line.  Upon completing each rope ascent, execute 30 air squats before getting back in line). WOD:  10 minute amrap of 10 push presses…

Skill: Muscle up progressions/practice. Must accumulate either 20 muscle ups or 20 transitions. WOD:  ”Nancy”

Strength:  7×3 front squat WOD:  15-12-9-6-3 of Good Mornings (95/65), V-Ups(scale windmill to hip raises)

Skill:  5-5-5-5 alternating Turkish get-ups (24/16) WOD:  Partner WOD, 4 rounds of 1 partner completing 12 burpee to handstand while other partner executes max effort situp to box jump, then switch.  Once each partner has done both parts, that completes…

Strength:  4×2 full squat snatch, 4×2 hang power snatch WOD: 8 min amrap of 8 front squats (95/65), 12 kb swings (24/16)

Skill:  Double Under practice.  Finish skill session by completing 200 DU’s for time (scale 500 singles for time).   WOD:  15 Minute Amrap of 15 Power Jerks (95/65), 15 Pullups, 200m med ball carry (20/14)

WOD:  ”343″   Run 200m, 49 KB Goblet Squats (24/16), 49 V-Ups, 49 KB SDLHP (24/16), 25 Burpees, 49 Wall Ball, 49 barbell  presses (45/30), 49 KB Swings (24/16), Run 200m

Strength:  5-3-1 Dead Lift (starting with 80% of 1-rep max, increase weight each set)   WOD:  11 Minute AMRAP of a ascending ladder of Thrusters/Toes to Bar (3-6-9-12-15….etc)