Warm Up:  200 m run; 2 x 10 good mornings, sdhp, db snatches, 30 s hs hold as a class


Skill Focus:  Deadlift
Warm up to working weight and. . .

10min EMOM
3 deadlift @ 75%

WOD:

BRING A FRIEND SATURDAY!

Teams of 2:  1 works, 1 rests; except the runs are done together

400 m run
50 db or kb thrusters 35-45#/20-30#
30 burpees
800 m run
30 burpees
50 db or kb thrusters
400 m run

Warm Up: 10 arm circles forward and backward, 5 squats, bear crawl, 5 push-ups, 5 tuck jumps, 5 v up, 5 one-legged forward-backward hops, each leg, 5 wall kick ups or wall walk ups, 50-meter run

Skill: muscle ups

Warm up: 400 m run or row, group mobility on the turf, 5 kb snatches, 10 gob squats, 7 ball slams, 7 mb cleans and 7 ring rows

Skill: Take 15min to build to a heavy 1rm clean (full).

Conditioning:

2 Rope climbs

Warm up:  250 row, 2 x 20 s hs hold, 10 squats, 10 sit ups, 10 push ups

A)  4 x 250 m row (rest 2 min btwn ea)

B)  6 min AMRAP
30 s (accumulated) HS hold (scale is oh plate hold AHAP)

Warm up:  2 min of jump rope; 2 x 5 jump squats, 10 ohs, 5 db snatches, 10 swings, Burgner with class

Skill:  Snatch Variations
-power snatch
-hang snatch
-snatch pulls

Strength
-E2MOM Complex for 12 minutes of

Warm Up: Bear crawl to pull up bar, 10-second bar hang, 2 broad jumps, bear crawl to end of turf, 5 hollow rocks, animal crawl back to start

Skill Focus: Thrusters

WOD: 5 rounds of
100-meter row
5 toes-to-bar

Warm up:  400 m run, 2x 10 pass thrus, 10 windmills, 10 db press, 5 pull ups, 5 wall walk up; OH mobility

Strength:  Strict Press
Warm up to around 75% and then. . .

Warm up:  2x 200 m run, 10 spiderman crawls, 10 swings, 10 ring row, 10 push ups; 2x 10 split jumps, 20s kb squat hold

Strength:  Back Squat
Warm up to 80-85% and. . .

Back Squat 6 x 3 @80-85%

WOD: