Warm Up:  2 x 200 m run, 10 banded pass thrus, 30 s kb squat hold, snatch grip squat press x 10, 10 oh squats

Skill Focus:   Back Squat
Plan out warm up and plan out what number you want to hit!!

Back Squat 1 rm

Warm Up: 10 jumping jacks, 5 squats , 5 burpees, 10 one-legged forward-backward hops, each leg, 50-meter pocket kickers, 50-meter high-knee skip

Skill Focus: review movements in wod

WOD:
3 x 5min AMRAP of:

30 wall ball buy in (each). . .

200 M buddy carry*
100 ball slams AHAP
80 flying burpees
60 sledge slams
40 tire flips
20 AHAP manmakers (no jump)
200 m buddy carry

Warm Up: 200 m row/run; 10 pvc pass thrus, windmills, good mornings, ohs, 10 ring rows/pull ups, 10 swings, 10 goblet squats

Skill Focus: Deadlift
Warm up and find. . .

Deadlift 3 RM (no turtle backs!)

WOD:

Warm Up:  2x 250 row/220 run, 10 scapula push ups, 8 close grip push ups, 8 db bo rows, 8 kte

Skill Focus: Bench Press
Warm up as needed and. . .

5 x 5 @70-80% of 1 RM THEN decrease by 10 lbs for. . .
2 sets of max reps

Warm Up:  400 m run; 2 x 30 s kb squat hold, 10 squat jumps, 10 db lunges, 10 manmakers

Skill Focus:  Max Box Jump Height
Warm up and build to a 1 RM max height box jump
(coach verified for leaderboard)

WOD:

Warm up: bear crawl, 10 one-legged side-to-side hops, each leg, 2 cartwheels, 10 vertical jumps, 10 squats, 25-meter side shuffle, 180-degree turn, 25-meter side shuffle, 50-meter high-knee run

Skill Focus: review pull ups and thrusters

Warm Up:  500 m row/400 m run; 2 x 8 1 a swings, 8 kte, 8 mb cleans


Stability:  2 x pillar to plank press up x 10, 10 scapular depressions, 10 reverse shrugs on dip bars

Skill Focus: Strict Press

Warm Up: Alligator crawl, handstand hold, 10 jumping jacks, speed ladder,  3 lateral jumps, left 3 lateral jumps, right 100-meter run

Skill Focus: bar and ring muscle ups

WOD:
7:000 AMRAP

Warm Up:  400 m run/row, dynamic turf stretches, squat mobility, Burgener warm up

Skill Focus: Snatch
Work on dropping under the bar each rep

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