MONDAY

Skill:
4 rounds of 3x MU (scale w/ bands or low rings)

5 RFT:
"Nancy"
400m Run
15x OHS (95)

TUESDAY

At Home:
15-12-9-6-3
V-ups
Hand Plank to Forearm Plank "push-ups" (alternate leading arms)

WEDNESDAY

Strength:
4 rounds of Deadlift
8 @ 50% your bodyweight - 8 @ 75% bw - 8 @ 100% bw - 8 @ 100-150%

15:00 AMRAP:
10x Pull-ups
10x FR Lunges alternating (135/95)
10x OTB Burpees

THURSDAY

At Home:
10 rounds of:
100m Sprint
10ft. Handstand Walk (or 20ft. Pike Walk)
1:00 rest

FRIDAY

Buddy WOD:

Cash-in: 800m Farmer's Carry (45/25, trade off carrying dumbbells)

Then 2 rounds:
10x Wall Walks*
40x Slam Balls* (35/15)
10x Manmakers* (45/25, the 2 push-up kind, PU>1-arm rows>PU)
40x Tire Flips*
800m Row/Plank (one person rows & other holds plank, switch every 200m)
*Each person completes 1/2 the reps. Split up as you choose.

Cash-out: 800m Farmer's Carry (45/25)