Warm up: Row 300 m; 2 x 12 jump squats, hs kick ups (alt legs), 1 x 12 leg swings for/back, lateral

Mobility:  shoulders/hips

Skill Focus: Back Squat
Warm up and build to. . . 80%
5 x 3 back squats @ 80% of your new 1 rm

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 5 mb high pull, 5 mb squat clean, 10 good mornings, 5 push ups, 5 low box jumps

Mobility:  Front rack/shoulder/positioning

Skill Focus: Hang Power Clean / Clean – the difference

Warm Up: 10 squats, 10 leap frogs, 10 lunges, 15-second handstand hold against wall

Skill: pull ups and toes to bar

WOD: 12:00 AMRAP of:
8 push press
12 toes-to-bar
16 side hurdles
Buy Out: rope climbs

Warm up: 400 m row/run; mobility; w/ a purple/red/blue band. . . 10 push ups, biceps curls, triceps ext, pull aparts, dislocates, shoulder retr, 10 face pulls

Mobility: foam roll/lax ball (lats, posterior chain)

Warm up:  400 m run/row; 15 squats, 10 db hang power snatches (5 ea), 5 chin ups

Skill Focus: TGU focus is on form/technique

Back squat:  Warm up and build to 80% and then. . .
2 back squats EMOM for 10 min @80% of 1RM back sq

Warm Up: follow the leader- each CF Kid will each have a chance to be the leader

Skill: HSPU

WOD: Last Man Standing
1st minute: 1 burpee, 1 squat
2nd minute: 2 burpee, 2 squats

Warm up: 2x 100 m shuttle (50 dn/bk), 10 banded pass thrus, 10 lunges, 10 push ups, 5 scapular pull ups, 5 strict pull ups/ring rows

Mobility:  lats/shoulders on the lax ball

Warm up: 400 m run/500 m row; mobility; 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 high knees, 10 butt kicks, 10 squat jumps, 10 alt toe touches

Mobility:  foam roll/lax glutes/quads/hams

Warm Up: bear crawl, 10 jumping jacks,10 inchworms, 10 split lunges,
50-meter carioca, 50-meter side shuffle

Skill Focus: controlled wall balls

WOD:
3 rounds
1:00 plank hold