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40-30-20 reps for time:Single-leg squatsToes-to-bars Skill WorkPost-workout midline workAccumulate:1:00 Superman hold1:00 pull-up bar hollow hold hang

Rest day

Skill WorkPre-workout technique workEMOM 5:3 push jerks– Hold the receiving position of each rep for :01. For[…]

Skill WorkPre-workout practiceRunning drills 6 rounds for time:200-m run12 Segmented V-Ups

AMRAP 12:2 handstand push-ups2 DB front-rack reverse lunges (15/22.5 kg)2 chest-to-bar pull-ups– Add 2 reps of each[…]

Rest day

BRING A FRIEND WOD! Skill WorkPre-workoutEvery 1:30 for 5 sets:5 Strict Knees-to-Elbows AMRAP 15 with a partner:5[…]