Skill:

Pistols

WOD:

10 minute AMRAP

50 double unders
12 alternating pistols
12 pull ups

Skil:

Bar muscle ups

WOD:

9-6-3

Bar muscle ups

Clusters 70/50

EMOM 25:
1. 10 Bench press 60/42kg
2. 2-3 Rope climbs
3. 15-20 WB 9/6kg
4. 20 Superman rocks
5. Rest

Rest 3min

EMOM25:
1. 10 Ring push-ups
2. Row
3. 20 Air squats
4. 20 Hollow rocks
5. Rest

Optional Accessory:

14min EMOM:

1) 20m Double KB Overhead Walking Lunge
2) 5-15 C2B, kipping/butterfly

RPE 3-4

Alternate for 4 set, rest 1-2min between movements

1) 5 Push Press RPE 4 (1-2 Reps in the tank)
2) 3-5 High Box Jump

Split Jerk. Every 60-90sec

Set 1-3@76-80%
Set 4-6@80-84%
Set 7-9@84-88%

Bar from the rack or blocks

1) Bar Mu 3x2
2) false grip ring rows 3x10

3 rounds
24 HBRs
10 sitting leg lifts
12 side squats
8 HSPUs

For time:

25ft handstand walk
20 t2b
25ft handstand walk
15 t2b
25ft hanstand walk
10 t2b

Pack Dawg

For time:
3 wall wallks
20 t2b
3 wall walks
15 t2b
3 wall walks
10 t2b

Porch Dawgs

For time:
3 wall walks
15 k2c
3 wall walks
10 k2c
3 wall walks
5 k2c

Puppies

25ft bear crawl
15 kipping leg raises
25ft bear crawl
10 kipping leg raises
25ft bear crawl
5 kipping leg raises

Warm up(0:00-10:00)
100m run
15 hip rotations per
15 swing kicks per
then
Quad Stretch 
Knee to Chest 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spiderman 
Solider Kicks 
Toe Walk 
Heel Walk

Mobility(10:00-14:00)
Calf smash on kettlebell 1:00 min per
Child's pose on kettlebell 1:00 min

Skills/Teach(14:00-25:00)
Kettlebell swing-arms long, breathe oh
Movement Prep:
Movement Prep, with lighter kettlebell:
5 Deadlift 
5 Hip Pops (load back, squeeze glutes) 
5 Russian Swings 
5 American Swings

Run through(25:00-30:00)
100m run
5 kbs

Metcon(15)
“Swing Set”

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.

Opt(12)
3x200m run on the 2 min
5x1 jerk
Tabata airdyne
hspu 8x3, or hspu goat work

Finisher
30 scap push ups
30 band pull aparts
1 min sec v sit
100 knee tap crunch
1 min butterfly stretch