Warm up: 2x 200 m run, 10 push ups, 5 strict pulls ups

Mobility/Stab:  dead bugs 3 x 30 (same arm same leg or home position), 30 s btwn sets and then. . . 3 x 3 consecutive broad jumps, rest is walk back

Skill Focus: Back Squat

Warm Up: 10 pass throughs, bear crawl to cone, 5 squats, bearcrawl to cone, spider man stretch 30 sec each side, 50m high skip, 25m back pedal

Skill Focus: OHS

WOD:

3 minutes time cap:
2 rounds of:
10 OHS

Semi Pro Division

Dynamic warm up
Partner up to verify/count/spot if needed for all but met con

10 min to find power clean 1 rm
10 min 1 attempt (set) max reps back squat 1.15% bw males / bw females

Warm up: Run or row, mobility; 3x 10 ring rows, 10 ohs pvc/light bar

Mobility:  chest, hips

Skill Focus: Overhead Squats
Warm up to your working weight w/attention to form/technique

WOD

Warm up:  400 m run, 10 pass thrus, 10 windmills; 2x 10 prisoner squats, 10 jump squats, 5 kte, 5 dips

Mobility:  hips/glutes/front rack

Skill Focus: Front Squat
Warm up to 75% and. . .

Front Squat 2 reps @75% EMOM for 8 min

Warm up: 400 m run, running drills,  movement prep

1 mile run for time*
Rest 6 min

Level 2 & 3
30 du’s
20 wall balls
10 deadlifts @bw
3 RFT

Level 1
30 du’s (15 failed attempts)

Warm Up: 10 PVC pass-throughs, 10 overhead walking lunges w/PVC, bear crawl, 10 overhead squats w/PVC, speed ladder, 100-meter run

Skill: review movements for WOD

WOD: Count Down
5 min of: rowing

Warm up: 400 m run; 2x 5 chin ups, 10 mtn clmbrs, 15 wall balls, 10 light/pvc good mornings, 25 high knees

Mobility:  wrists/shoulders

Skill Focus: Power Clean to Oh:  review of form/technique and variations
Take 15 min to. . .

Warm Up: Tabata mash up of: Burpee, push-ups, sit-ups, handstand hold

Skill: ring dips

WOD: 14.1 CF Kids Style
10 min AMRAP
30 double unders or single unders
15 power snatches

Warm up: 250 row, 10 pass thrus, 10 windmills,  2x 10 db snatches,  10 goblet squat,  10 jump squats, 5 pull ups/ring rows

Skill Focus: DB OHS & DB Snatch
Review form and mod’s for Levels 1 & 2

A few warm up sets and then. . .