MONDAY

SKILL
Double Under Work
300x DU NOT for time

WOD:
12 Min AMRAP
3x Squat Clean (175/115)
6x Box Jumps (24/20)
12x WBS

4 Min Rest

6 Min AMRAP
3x Squat Clean (175/115)
6x Box Jumps (24/20)
12x WBS

WEDNESDAY

STRENGTH
OHS
8,6,4,4,4

WOD
2K Row
60x SDHP- KB (2/1.5)
40x T2B
20x Double DB OH Lunge (35/20)
100 DU

FRIDAY

SKILL
Pull Up- Work progression to kipping if you don't have kipping
If you have strict and kipping..
10 min EMOM
3x Strict Pull Up + 3x Kipping Pull Up

WOD
3RFT
800m Run
3x Rope Climbs
35x Push Ups