Warm Up: How many times around the circle can you do? – Move in a roving plank circle outlined by cones. When the coach yells freeze, perform coached-determined movement at cones.

Warm Up: 400 m run, turf length: high knees, butt kickers, alt toe touches, burpee broad jumps

Teams of 2. 1 works 1 rests.
6min AMRAPS, 2min transition

Warm Up:  3 min of jump rope, 10 banded pass thrus, 10 pull aparts, 2x: 10 ring rows, 10 hollow rocks, 10 back extensions, 10 push ups

Skill Focus:
Bench 5 x 3, Superset with DB Bent over Row AHAP x 10

WOD:

 

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Warm Up:  400 m run; 2 x 10 scapular dep, 10 sit ups, 10 ball slams

Skill Focus:  Strict Pull Ups
Review modifications

Tempo Strict Pull ups (2 sec pause at the top, 3 sec decent)
5 sets x max reps

Warm Up:  200 m run, 10 pass thrus, 10 windmills, 10 ball slams, 10 wall balls, 10 shoulder taps or 6 wall kick ups
*Shoulder Mobility*

Skill Focus: Press
Warm up to 70 ish% and. . .

Warm Up: 10yd Duck walk, 2 forward roll, 10 yd crab walk, 2 broad jumps, speed ladder, bar crawl around cones back to start

Skill: pull ups

WOD: Can you double your score?
1 min of: pull ups
1:00 rest

Warm Up:  220 m row then 2x 10 kb sdhp, 10 swings, 10 plate reverse flies, 10 Y's


Skill Focus:  Power Clean
Warm up and build to 70 ish% and then. . .

Warm Up: 2x 200 m run, 10 yds spiderman lunges, 10 scapular dips, 10 pillar to plank press ups; 2x 5 rev ball tosses, 10 split jumps


Skill Focus:  Back Squat
Warm up to around 70% and. . .

Warm Up: red light green light with animal movements

Skill: Snatch

WOD: 4 x 4 min stations, rest between stations

Station 1:
5 box jumps