Warm up:  400 m oh run; every 100 m 10 lunges per leg and 10 triceps push
ups 25#/15#

3 Teams

Tabata mash up:  40 s work/20 s rest
Alternating movements for a total of 8 min at ea station

Truck push/squat thrusts

Warm Up:  2 min jumprope, mobility, 3 x 10 ball slams, 10 db snatches, 10 mtn clmbrs

Mobility:  Foam rolling (legs, posterior chain, open shoulders), glute bridges, downward dog variations

Warm up:  400 m row/run, 10 pass thrus, 10 windmills; 4x 10 sit ups, 10 lunges, 20 singles

Skill Focus: Foam rolling
Calves, quads and psoas spend 1-2 min on each position

Sprints 3 x 100, 2 x 200, 1 x 400 rest is the walk back

Warm up:  300 m row/run, 10 pass thrus, 10 windmills;  2x 10 s hs hold, 10 ohs w/ pvc or light bar, 10 db snatches, 5 db presses

Mobility:  Burgener warm up

Skill Focus:  Power Snatch + OHS
A few warm ups and then. . .

Warm Up: 25 jumping jacks, log rolls, 5 push-ups,  basic dot drill x 10,  100-meter
run

Skill Focus: front squats

WOD: 10:00 AMRAP of:

5 front squats
10 jump-over burpees
150-meter run

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)