Weekly wods 7/18-7/22

Monday:

"Top Gun" 65#/95#

EMOM of 3 burpees no plate while athlete completes:

20 thrusters

20 SDHP

20 Push jerk

20 OHS

20 Front squat

Tuesday:

Skill: bench work

Wod: 21-15-9

WB

Ring dip

stick jumps

Wednesday: Partner wod

Partner holds DL position (each partner does own reps of below)

25-20-15-10-5

Cal row/bike

DL 135#/195#

HSPU

Thursday:

Skill: bar muscle up or progression

Wod:

30 snatches 85#/135#

1 mile run

30 clean and jerks 105#/155#

1 mile run

Friday:

Buy in: 2 rope climbs

3 RFT

50 DU

40 HRPU

30 pistol squats

20 ninja roll ups

10 slam ball

5 bar muscle up or 3 pull ups/3 push ups per MU

Cash out: 2 rope climbs