MONDAY

Skill:
EMOM for 5 min
2 Strict & 2 Kipping Pull-ups + 4 Dips

Strength:
12 min to go heavy
Deadlift 5-4-3-2-1

WOD:
10 min AMRAP
10 KBS (53/35)
10 Knees to Elbows
10 Pistols (5 per leg)

WEDNESDAY

Chipper
150 Double Unders (350 SU)
15 Hang Clean & Jerk (115/75)
1500 meter Row
15 Hang Clean & Jerk
1500 meter Run
15 Hang Clean & Jerk
150 Double Unders (350 SU)

FRIDAY

Skill:
Muscle Up progression

Buddy 30 min AMRAP
3 Muscle Ups
30 Push-Ups
4 OHS (115/75)
40 Burpees OTB
5 SDHP (115/75)
50 Sit-Ups

*Each person does the 3 MU, 4 OHS, and 5 SDHP. As a team split up the 30, 40, 50 reps (preferably you each do 1/2 the rep count.)

Example: Buddy 'A' does 3x muscle ups. Buddy 'B' does 3x muscle ups. Then 'A' does 10x push-ups, 'B' does 10x, 'A' 5x more, 'B' completes final 5x.

SATURDAY

Open gym 8-10.

Also:

8am- Spartan/OCR skills & set-up

9am- Spartan mock race/workout