Warm Up: 2x-250 m row, 10 wall balls, 10 ring rows, THEN meet on turf for shoulder work

Skill Focus:
2RM Hang Power Clean

WOD:
1 power clean to push press
2 power clean to 2 push press

Warm Up: 10 squats, 10 hr push ups, 5 burpees, 10 pass thrus, 10 windmills

Skill Focus:
Press (strict) 5 RM
1 x max @80% of your new 5 rm

WOD:
w/ a partner @1:1*
3 squats @ 80% of your 3 RM

Warm up:  athletes can take turns being Simon

Skill: review wod movements

Wod: in teams of two one athlete works while the other rest


200 m run

Box jump overs

DB swings

Teams of 4
Complete as many reps as possible in 30 min

400 m run
Box jump overs 24”/20”
DB snatches 50-55#/30-35#
Wall climbs (nose to wall for rx)

Warm up: 400 m run, 10 pass thrus, 10 windmills, 10 OHS, 5 scap pull ups, 30 sec HS hold

Strength:

OHS 2, 2, 2, 2, 2

Weighted chin up 3 RM

Cond:

w/ a partner

Warm up:  300 m row/run; 2x 10 pass thrus, 10 squats, 10 kb swings, 10 mtn clmbrs, 10 dynamic push ups

Strength:  Back Squat / Close Grip Bench Press
Warm up and. . .

Warm up: 5 min jump rope; 2 x 10 pillar to plank press up, 10 reverse shrugs dip bar, 45 s ipsilateral dead bugs

Skill Focus: HSPU

Warm Up:  15 yd Handstand walk/attempt => U-pattern bear crawl  around cones=> f10 one-legged side-to-side hops, each leg => 10 walking lunges => 50-yd high knees => 50-yd carioca

Skill: power cleans

WOD:

Warm Up: 2x: 250 m row, 10 good mornings, 10 pass thrus, 10 pull aparts, 10 ring rows

Skill Focus:
Deadlift 5 RM (ea rep from a dead start, may drop on rep 5) double overhand grip on warm ups until you have to switch

Warm Up:  400 m run; 2 x 10 goblet squats, 10 burpees


Skill Focus:  Close Grip Bench Press
Warm up and build to a . . .

Close grip bench press 5RM
1 x max reps @80%

WOD: