Monday, 6/6/16:

skill of the day:
8 sets of: 1 strict press + 1 push-press + 1 split jerk

WOD:
AMRAP for 8 minutes:
3 chest to bar pull-ups
3 front squats (115#/85#)
*add two reps per movement, per round

Thursday, 6/2/16:

skill of the day:

12×1 pull-up negatives

WOD:

3 rounds:

40 wall balls (20#/14#)
40 calorie row

Wednesday, 6/1/16:

skill of the day:

3×3 back squat w/5 second pause

WOD:

50 burpee box jump overs (24″/20″)
40 toes to bar
25 burpee box jump overs
20 toes to bar

Tuesday, 5/31/16:

skill of the day:

5x :20 second handstand hold OR 150′ handstand walk

4 rounds:

AMRAP for 1 minute: sit-ups
AMRAP for 1 minute: clean and jerks (95#/65#)
AMRAP for 1 minute: bike for calories
rest 1 minute

Friday, 5/27/16:

skill of the day:

5×12 GHD sit-ups

WOD:

30-20-10

front squats (115#/85#)
push press (115#/85#)

Thursday, 5/26/16:

skill of the day:

4x200m farmers carry

WOD:

10 rounds:

:30 ME muscle-ups
:10 rest
:30 ME row for calories
:10 rest

Wednesday, 5/25/16:

skill of the day:

5×3 snatch balance

WOD:

AMRAP for 8 minutes:

5 squat snatches (75#/55#)
5 burpees over the bar

Tuesday, 5/24/16:

skill of the day:
4x max effort L-sits

WOD:
3 rounds:
800m run
25 kettlebell swings (70#/53#)
1:30 rest

Monday, 5/23/16:

skill of the day:

rope climbs

WOD:

21 thrusters (95#/65#)
12 strict pull-ups
15 thrusters
9 strict pull-ups
9 thrusters
6 strict pull-ups

WOD for Friday, 5/20/16:

4 rounds:

AMRAP for 3 minutes

5 overhead squats (75#/55#)
5 calorie row

1:30 rest

*add two reps/calories each time you return to each movement