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Strength: Deadlift

Dynamic movement prep 
Group warm up 
50 ghsu
50 ghbe
Muscle up skill work
5 minute emom
1-5 (based on level) Muscle ups/attempts only
Scale to c2b/pullups if necessary
Strength
Deadlift
3-3-3-3-3. By feel
Wod 
For time
Row 500 meters
40 overhead squats 115/75
30 burpees over the rower
20 power snatch 115/75
10 hspu
MAD MOBI
Keg stretch
Lat stretch
Bully
Press ups

Curtis P’s

Dynamic movement prep
Group warm up 
Skill
rope climbs
Agility ladder drills
5-7 minutes
Then 
800 meter run time trial
400 meter run time trial
200 meter run time trial
Rest
Max reps in 6 minutes of 
Curtis P’s 105/70
(Clean Lunge, Lunge push press)
MAD MOBI
Press ups
Loaded bicep stretch
Calves
Hamstring up n over
Knee on the wall