Ronnie is my favorite. I know depth isn’t quite there but for a jacked up bodybuilder and 800# that is pretty damn good. If you watch some of his videos on YouTube you can quickly go down the rabbit hole and lose days of your life.
Skill : Turkish Getup
10 minutes working on the TGU with Kettlebells or whatever you can. You will be taught by a coach the entire time. Then there will be 8 each arm for time, cap of 7 minutes.
WOD : 3 Rounds, each round 5:00 with 3:00 rest after
10 Single Arm KB Thruster (each arm) 53/35
10 Single Arm KB Swings (each arm), eye high
ME Muscle Ups with remainder of time
S : 400m Run, 15 Barbell Thruster 45/35, Ring Dips for MU
L1 : Run 400m, 35/26 KB
Rx+: 70/53 KB, must be squat clean for first rep
The Program : No Extra Work, save it for Friday/Saturday