Monthly Mobility: 

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Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.

MetCon:

“Popeye”
As Many Rounds as Possible in 20 minutes

5 Chest-to-Bar Pull-Ups

10 Wall Balls (20/12 lbs)

15 Kettlebell Swings (24/16kg)

*Ask coach for scaling options

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S&A WOD
Speed Skwaat
Back Squat 10*2*50-70% ME
(short periods of resting between sets)

In teams of 2 perform:
5 RFT
10 deadlifts (each)
200m Partner carry

*accessory 50 reps of banded good mornings