Skill WOD

Muscle Up Cycle 
:30 On :30 Off for 8 Minutes
Muscle Ups
OR
6 Chest to Ring Pull ups
6 Kips on the Rings
6 Fast Turn overs+Ring Dip (Pause in the bottom of the dip)
4 Rounds
Pull Up Cycle 
5 Slow Negatives (Wide Grip, go a hands length wider than normal)
10 Ring Rows
10 Hollow Rocks
4 Rounds

WOD

50/40 Cal Row
25 Power Cleans
40/30 Cal Row
20 Power Cleans
Fitness: 115/75
Performance: 155/105
Open: 185/125
Time Cap: 15 Minutes

DRIVE – CFH 5:30pm

30 Reverse DB Lunges
20 Hanging DB Snatch (10 each arm do not alternate)
10 Minute AMRAP
Rest 2 Minutes
From 12-16 Minutes
Max Effort Strict Pull Ups
Rest 2 Minutes
20 DB Goblet Squats
10 Hanging DB Clean and Press (5 each arm do not alternate)
10 Minute AMRAP

Strength WOD

Push Jerk 3/3/3/3/3 (build up in load)

WOD

200 M Run
15 Wall Balls
10 Single Arm DB Push Press (5 each side)
6 Rnds
Fitness: 14/10
Performance: 20/14
Open: 30/20

DRIVE – 6:30 pm Fed Hill

500/400 M Row
20 KB Swings
20 Sit ups
3 Rnds
Directly into
400M Run
20 KB Sumo Deadlift High Pull
10 Burpees
3 Rnds
30 min Time Cap