Warm-Up: 20 sec Bar hang, bear crawl, 5 one-legged side-to-side hops, each leg, 5 lunges, 25-meter high-knee skip, 25-meter pocket kickers

Skill/Focus: perfect squat and pull ups

WOD:

7:00 min AMRAP

Warm up: 400 m row/run; 5. 10. 15 pull ups, push ups, squats


Skill: Spend 20 minutes working on your gymnastics “goat” (your weakness)

Some options:

Warm up: 400 m run, 2x: 10 pause squats, 10 hand release pushups

Skill: Bergeron Clean Complex

5 rounds of:

High Hang Clean, Above Knee Clean, Clean, Push Press, HHC, AKC, C, Push Jerk,

Warm-Up:  10 jumping jacks, 5 squats, 3 broad jumps, 2 forward rolls, crab walk around cones

Skill Focus:  Lunge
– focus on chest up

WOD :

8:00 min AMRAP
w/one-arm dumbbell
3 hang power cleans

A)  CF Metcon

C)  Muscle up work.  Accumulate 15 strict muscle ups.  If you can't do them strict yet, work on the transition and accumulate 30 ring dips

Warm Up: 2x: 10 goblet squats, 5 swings, 30 sec kb squat hold, 5 burpees

Skill Focus:
25 minutes to find 1rm front squat

WOD:
EMOM 15 minutes
Min 1: 10 burpees

A)  Take 20 min to find a 1rm snatch

B)  CF Metcon

C0  Accumulate 36 strict pull ups in sets of 1-3

Warm Up:  400 m run/row; 2x 10 pass thurs, 15 double unders, 20 s hs hold; 2 x 5 box jumps, 5 dyn push ups


Skill Focus:  Handstand Walking & Progressions
EMOM 10 minutes
Max distance unbroken handstand walk

REST -- mobilize, stretch, roll it out aka "recovery"

Warm up:  Kids choice tabatas 2 mins
Tabata 1:  burpees & squats
Tabata 2:  push ups & handstands

Skill:  Kids Choice - Snatch

WOD:  Pick a Partner. . . Surprise