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%

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)