Skill

OTM x 10 Alternating
Min 1: 5-8 Strict HSPU (kipping, box push ups or wall walks)
Min 2: 1 legless rope climb (w/ legs, 2 rope up/downs or wall walks)

WOD

Strength





Touch n Go Conventional Deadlift: 5RM
Rest 2:00-3:00.
CrossFit Lite Option: 5 x 5





WOD

WOD





The Viking

-50 partner wall balls over the rig
-1800 m row (split equally)
-800 m run togetherr
-200 sledge strikes
-800 m equipment run

Strength





Bench Press 5x10 @ 60-65%





WOD







OT5 mins x 4 rounds

Strength





1) Power Clean + Jerk: 6 x 1.1  @70-75% of Monday, every 60s.
CFL Options: Work on technique with a light load for all sets.

Skill





30 Minutes on the clock:
400m Run
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry

Strength





HSPU: 5 x 5
Scaling Options: 
DB Seated Press
Box HSPU
Kipping HSPU

WOD





3 RFT

GPP and CFL

Strength





1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.

2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.