Warm Up
Bear crawl down
Broad jump back
3 push up + wall walk + 10 second hold at top x 3
10 kip swing
10 pit pull
10 PVC pass through (standing)
10 PVC pass through (at bot of a squat)
10 PVC pass through (laying down)
30 PVC prayer stretch
MOB
Coach's Choice

Strength/Skill

Strict Press 3 sets of 3-6 reps based on last week
6reps for 3 sets= Add 10# total next week
5 reps on any set= Add 5# total next week
4 reps on set=Add2.5#
3 reps on any set=stay the same

WOD

3Rds FT

7 Bar MU (2:1 pull ups/ring rows) (can mix and match PU and bar MU)

25 wall ball (20/14 10/9)

50 DUs ( 2:1 SU)

20 min Time cap

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