Warm Up:  2 mins jumprope; on turf. . . walking lunges, high kicks, butt kicks,  int/ext hip rot


Skill Focus:  Intensity Runs

800m x 2
3-5min rest between runs

Warm Up:  400 m run/row, 2x 5 inchworms, 5 burpees; w/ empty bar 2 x 10 hpc, fs, pp, gm


Skill Focus:  Hang Power Clean
Take 12 min to find your 1RM Hang Power Clean and then. . .

2 x max reps HPC @ 75% of 1rm

Warm Up: 10 jumping jacks => 3 wall kick ups=> 3 cartwheel => 3 broad jump => 3 tuck jumps=> 50-meter run

Skill: deadlifts  

WOD: 
8:00min AMRAP of:

Warm Up:  2 rds of 200 m run, 10 ext rot, 10 shoulder retraction, 10 wall balls, 10 ball slams


Skill Focus:  Snatch Drop
Snatch Drop 5 x 1 at a light load from the rack

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