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

Warm up: 400 m run; 2x 10 lunges, squat jumps, 10 swings, ring rows

Mobility:  glutes/hams/quads

Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .

Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time

“The Break Up”
With a running clock BOTH partners simultaneously complete:

1st minute
1 push press 125#/85# (L3), 95-115#/65-75 (L2), as needed L1
1 burpee
2nd minute
2 push press
2 burpees

Warm up: 400 m run/row; 10 pvc pass thrus, windmills, good morning, ohs; 2x: 5 inchworms, 10 lunges, 10 ring rows/pull ups, 10 sit ups, 10 iron crosses, 10 scorpions, 10 squats, 5 push ups

Warm up:  400 m run/row; 10 pass thrus, 10 windmills; 2x 15 du's (attempts), 10 swings, 5 strict db press

Mobility:  Shoulder/lats/overhead positioning

Skill Focus: Press 1 RM
Warm up and build to a. . .

1RM Press and then

Warm Up: crab walk to mat, 3 cartwheels, broad jumps to end of turf,
10 one-legged forward-backward hops, each leg,  25-yd shuttle run

Skill Focus: rowing

WOD:
in 2 minutes complete:
5 pull ups