Stability: Windmill
5 each side

WOD:
21 15 9 15 21
OHS (95/65)
Situp or GHD Situp
1 rope climb between rounds
Rope Climb

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Lift: Push Jerk
1 rep max

WOD:
10 to 1
Ring Pushup
SDHP
(95/65)

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

Stability: Double Overhead KB Carry – 75ft
4 lengths

WOD:
Tabata
Sledge Hammer
Stones to Shoulder
Farmers Walk

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Lift: Back Squat
1 rep max

WOD:
40 Air Squat
30 Double Unders
10 KB Clean & Jerk (each arm)
4 rounds for time

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

WOD: Triple Jackie
1000m row
50 Thrusters
30 Pullups
3 rounds for time

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Mobility

WOD:
20 Good Mornings (65/45)
5 Wall Walk
AMRAP in 7min

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

Mobility: Arm Bar Stetch
5 each side

WOD:
10 KB Swing (55/36)
10 Goblet Squat
10 Rounds

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Lift: Shoulder Press
2 reps ever :30 for 6min
55% of 1 rep max

WOD: EMOTM
2 Tire Flips
5 Burpees
20min

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

Strength:
4 wall walk across
back and down

WOD:
21 15 9
Hang Power Clean (135/95)
Ring Dip

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Lift: Deadlift
2 reps ever :30 for 6min
55% of 1 rep max

WOD:
7 Medball Clean
7 Box Jump
12min AMRAP

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp