Warm up:  400 m run/row; 3x 10 split jumps, 10 scap dep, 10 leg swings (alt directions)

Skill Focus:  Back Squats
Warm up to working weight

E2MOM 14 minutes
Back squat 3@85%

WOD:

A)  Back Squat 4 x 2 @95% (if you fail more than twice, drop the weight and finish the sets)

B)  CF Metcon

C) 50 medball get ups (you pick the weight)

Warm Up:  400 m row/run; 10 pvc pass thrus, 2x 10 w/ a slam ball dl/shrugs, power cleans, front squats


Skill Focus:  Clean pull + Power Clean + Front Squat
Build to working weight with a few light sets

A)  Take 20 min to build to today's 1rm clean

B)  CF metcon

C) 3 x 6 walking lunges 135#/95#

D)  3 x 6 jumping squats w/ barbell in back rack position 95#/65#

Warm-Up:  2 wall walk up, log roll to cone, 10 arm circles forward, 10 arm circles backward, 5 squats, 3 broad jumps, 25-yd high-knee skip, 25-yd back pedal

Focus:  Rowing – legs > arms/arms > legs

WOD:

Warm Up:  400 m run, 15 burpee penalty (roll the yoga mats please:), 3 x10 jump squats, duck walks


Skill Focus:  Push Press + Push Jerk + Split Jerk
Warm up to working weight and. . .

E3MOM 18 minutes

Warm up: 2 x 4min TABATA kids choice on movements!

Skill: review movements in wod

WOD:
In teams of 2

200m run
100 jump ropes or tuck jumps
10 KB deadlifts
20 wall balls
30 box jumps

Warm Up:  1 Gasser, TMU of fast feet, swings, push ups, squats


WOD:
In teams of 2. . .

400m run
200 double unders
30 deadlifts 225/155
60 wall balls 20/14
90 box jumps 30/24

A)  Press 3 x 5 @90% of 5rm + 5# from last week

B)  Build to today's heaviest split jerk in 5 sets increasing each time

C) CF Metcon

D)  3 x max push ups

Warm-Up: Duck walk, forward roll, crab walk, forward roll, 25-meter high-knee skip, 25-meter pocket kickers

Skill: review WOD movements

WOD: 

With a partner 1:1