Monday

STRENGTH
Back Squat 3 Rep Max

CONDITIONING
"Dynamic Blue"
Every 2 min (1 min work/ 1 min rest) x 6 rounds (12 min):
1 Wall Walk
Max KB Swings (53/35)

Tuesday

SKILL
Kipping:
Pull-Ups, Toes-to-Bar, MUs, etc.

CONDITIONING
"Shankopotamus"
For time:
100 Double-Unders
50 Box Jumps (24/20)
40 Push-Ups
30 KB Snatches, 15/side (53/35)
20 Goblet Squats (53/35)
10 Burpees

Wednesday

MOBILITY
Lats/Shoulders

CONDITIONING
"Whitecap"
6 min AMRAP:
10 DB Thrusters
10 DB Burpees
4 min rest
6 min AMRAP:
10 OH Squat
10 Pull-Ups
4 min rest
6 min AMRAP:
10 Cal Row
10 Ring Dips

Thursday

SKILL/STRENGTH
Power Snatch

CONDITIONING
"Above & Below"
11 min AMRAP:
5 Toes-to-Bar
10 Power Snatches (75/55)
15 Double-Unders
*compare to 11/19

Friday

SKILL/STRENGTH
Power Clean

CONDITIONING
"Elizabeth"
21-15-9 reps for time:
Cleans (135/95)
Ring Dips
*compare to 10/23

Saturday

Open WOD