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Wednesday

Level 2 

4 Sets of:
1. Thrusters 5 Reps, Rest 30 sec
2. Muscle Up Progressions 5, Rest 90 sec

3 Sets of:
1. Sit Ups 10 Rest 30 sec
2. HS Push Up 5 ADAP Rest 90 sec

WOD: AMRAP 5

10 Single Arm Thruster (with DB or KB - can alternate as needed)
10 T2B

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Level 1

Skill Builder/Strength: Front Squat 5 reps, 31x1

WOD: AMRAP 12
8 Wall ball
6 Hanging Knee Raise (or T2B)
4 Burpees

Thursday

Level 2

Skill Builder/Strength: 4 Sets
1. 2 sets (2 High Pulls from High Hang, + 1 Hang Power Clean)
2. Dips 5 reps (weighted if possible, not weighted is ok)

WOD: "Almost Jackie"
1k Row
50 Hang Power Clean (95/65#) - scale down from there
30 Pull Ups

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Level 1

Skill Builder: Kipping Pull Up Progression

WOD: Jackie
1000m Row
50 Thruster
30 Pull Up or Jumping Pull Ups

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