Warm Up:  400 m run, 2x 3 chin ups, 10 db strict press, 10 squat, 30 s barbell ankle mobility


Skill Focus:
Front Squat 5 RM

WOD:
5 push press @90% of your Press 5RM (from 8/18)
3 chin ups*

Warm Up:  3x 10 pause jump squats, 10 pass thrus, 10 push ups


Skill Focus: Rope Climbs
Spend 10-15 mins working on the different progressions; challenge yourself and rest as needed between attempts.

Warm-Up:  Bear crawl to cone, 10 jumping jacks, bear crawl to come, 10 squats, bear crawl to cone, 10 lunges, 25-yd skip, 25-yd high knees

Focus: Deadlift

WOD:
10:00min AMRAP
5 down ups on ropes

Warm Up: 2x-250 m row, 10 wall balls, 10 ring rows, THEN meet on turf for shoulder work

Skill Focus:
2RM Hang Power Clean

WOD:
1 power clean to push press
2 power clean to 2 push press

Warm Up: 10 squats, 10 hr push ups, 5 burpees, 10 pass thrus, 10 windmills

Skill Focus:
Press (strict) 5 RM
1 x max @80% of your new 5 rm

WOD:
w/ a partner @1:1*
3 squats @ 80% of your 3 RM

Warm up:  athletes can take turns being Simon

Skill: review wod movements

Wod: in teams of two one athlete works while the other rest


200 m run

Box jump overs

DB swings

Teams of 4
Complete as many reps as possible in 30 min

400 m run
Box jump overs 24”/20”
DB snatches 50-55#/30-35#
Wall climbs (nose to wall for rx)

Warm up: 400 m run, 10 pass thrus, 10 windmills, 10 OHS, 5 scap pull ups, 30 sec HS hold

Strength:

OHS 2, 2, 2, 2, 2

Weighted chin up 3 RM

Cond:

w/ a partner

Warm up:  300 m row/run; 2x 10 pass thrus, 10 squats, 10 kb swings, 10 mtn clmbrs, 10 dynamic push ups

Strength:  Back Squat / Close Grip Bench Press
Warm up and. . .

Warm up: 5 min jump rope; 2 x 10 pillar to plank press up, 10 reverse shrugs dip bar, 45 s ipsilateral dead bugs

Skill Focus: HSPU