Warm up: 2x: 10 high knee walking lunges, 10 scapular pullups, 10 rev. shrug on dip bars, 10 split jumps, 2 rev. wall walks with push up

 Skill: Split Jerk 1rm. Take 15-20min to find your 1rm split jerk

Warm Up: Red light Green light game

Skill: handstands, headstands, handstand walks, HSPU, handstands without the wall

WOD: 
1x 200m Run
2x Tuck Jumps
3x Dumbbell Thrusters
4x Burpee Box Jumps

WOD:

1 200m Run
2 chin ups (mu's for adv, both rx today)
3 db thrusters 45-55#/30-40#
4 burpee box jumps 24″/20″
5 push ups (hspu for rx+)
6 pull ups
7 kb swings 53#/35#

Warm Up: 400 m row or run, then 2x: 5 scapula pull ups, 10 Russian swings, :30 sec KB squat, 5 wall balls, 5 push ups

Skill Focus:
21-15-9
Bodyweight bench (75% bw for women)
Strict pull ups

Rest 5-7 minutes

Warm Up: 10 yds banded lateral walk, 10 inchworms, 10 yds walking lunges, 10 Frankensteins


Skill Focus:  Sprinting Mechanics & Drills
group sprint warm up


200m sprint 90-95%
1min rest

Warm up: 15 yd leap frog=> 10 squats => 2 wall walk-up => 3 cartwheels => 10 vertical jumps => 3 inchworms

Skill: plank holds 

WOD: 
100m row

Warm Up:  200 m run; 2 x 10 db shoulder press, 10 t2b, 10 box jumps, 10 mb cleans


Skill Focus:  Press Progression
review of push press and push jerk

5 attempts to find heaviest Press Complex:
2 push press

Warm Up:  2 x 250 m row/run, 10 squats, 10 pvc pass thrus, windmills, ohs, 10 du's/attempts or 20 singles


Skill Focus:  Back Squat
Warm up to 75% and then. . .

3 back squats EMOM for 10 min @75%