Skill
- Kipping Pullups
- if you have Kipping Pullups, work on 5-5-5 weighted pullups on your own
WOD
5 Rounds of
- 10 Thrusters (89 / 67)
- 10 Toes to Bar
Strength
Backsquat 5-5-5-3-3-3
WOD
10 Minute AMRAP
Score is total number of wallballs.
Strength
Shoulder Press 5-5-5-3-3-3
WOD
3 Rounds with Partner
If either person drops from static position, team does 5 burpees between rounds.

Skill
Muscle Ups
WOD
Cash Out
L-Sit Holds (3x Max Holds)

8AM – Makeup
10AM – Free Intro Class (come about 10 minutes early to sign a waiver)
11AM – On Ramp
11AM – Makeup
12 Noon – Oly Lifting

Strength
5-5-5-3-3-3 Front Squat
WOD “Dirty 30″
For Time … 30 each of: