Warm Up:  2x 250 m row/200 m run, 30 s kb squat hold, at wall w/ empty bar -- 5 clean shrugs, 5 high pulls, 5 cleans, then 10 hollow rocks

Skill Focus: Full Clean
Warm up and. . .

Full Clean 1 RM

Warm Up:  10 squats, hs shoulder taps (or kick ups), hollow rocks, ring rows, swings

Skill Focus: Push Jerk
Warm up to 70 - 80% and. . .

Push Jerk 5 x 2 @70-80% (same weight)*
Rest 1 min btwn sets

WOD:

Warm up: 1 minute of running, push ups, sit ups, jumping squats

Skill: deadlifts

WOD: CF Kids chip away at regionals event 6 WOD!!

25 yard shuttle run
25 box jump overs
25 deadlifts
25 wall balls

Warm up: 400 m run; 3x 10 yds of cocky walks, high knee lunge, butt kicks, high kness, 3 athletic burpees

Skill:  200 m x 6
w/ a partner @ a 1:1
for time

WOD:
1 muscle up (ring or bar)

**Everyone should go AHAP on this. But not too heavy ;) If they have to drop the weight during the carry, it is a 10 burpee penalty.**

WOD:
200 m waiter carry 1 db or kb overhead/1 down by side

Skill Focus: Front Squat
Warm up and. . .

Front Squat 3. 3. 3. 3. 3 increasing weight each set

WOD:

EMOM for 10 minutes
Even 5-7 C2B
Odd 5-7 T2B
Rest 2 min
EMOM for 10 minutes

Warm Up: 2 rds 200 m row, 25 m broad jumps, 25 m straight leg toe touches, 10 squats

Skill Focus: Rope climb or HSPU

Rope Climb
*different techniques
*legless
*weighted

WOD:

Warm Up:  400 m run, 10 pass thrus, 10 windmills, 2x 10 db snatches, 8 push ups, 20 mtn climbers


Skill Focus: TGU
15 - 20 to warm up, focus on proper form and technique as you build to a. . .
1 RM*

Warm Up: Tabata mash up-  Each CF Kid gets to pick a movement!

Skill Focus: wall balls

WOD:
14-10-8-6-4-2-4-6-8-10-12
Wall Balls
Box Jump Overs
Overhead Lunges

Buy Out: Ring Work

Warm Up:  200 m run, 10 db strict press, 30 singles or 10 du's (attempts), 10 pvc pass thrus & windmills, 10 Russian swings

Skill Focus: Push Press
Warm up as needed and. . . again, have a plan