What an amazing  cert. . .

Warm up: 500 m row/400 m run; 2 x 10 pass thrus, windmills, good mornings, ohs, front rack stretch; 5 pull ups, 10 push ups, 10 jump squats

Skill Focus: Bench Press
Warm up and build to a. . .

Bench Press 1 RM (no more than 3 attempts)

Warm up:  100 jumpropes, 2 x 15 double unders, 8 ball slams, 8 ring rows, 8 back ext

Skill Focus: Deadlift
Warm up and build to a . . .

Deadlift 1 RM (no more than 3 attemtps)

Level 3
6 supine ring pull ups

Warm up: 2 x 200 m run, 8 banded pass thrus, 8 mb ohs, 8 push ups, 8 kte

Mobility:  5-10 min of lax or softball in hips/glutes

Skill/focus:  OHS
Warm up to working weight

Level 3
800 m run
3 rds:

Warm Up:  15meter  bear crawl, 15 meter side to side hops through cones, 5 up downs on rope, 25 meter backwards run

Skill Focus: OHS

WOD:
10-9-8-7-6-5-4-3-2-1 or 1-2-3-4-5-6-7-8-9-10
OHS
Bar over burpees

Warm up: 400 m run; 10 mb slams, shrugs and full cleans; 10 s cross legged hold/5 cl gr push ups, 5 mb push ups, 5 ring rows

Mobility:  wrist, hips & traps

Skill Focus: Power Clean & Ring Dips (bar dips, modified/banded bar dips,

Warm Up: 10 squats, 6 T-push-ups, 15 meter alligator crawl, 15 meter broad jump, basic dot drill x 10, 75-meter sprint

Skill Focus: Deadlifts and HSPU

WOD:
5 x 3 minutes
AMRAP:
6 deadlifts, 275#/185#

Warm up: 400 m run; 2 x 10 squats, lunges, push ups

Mobility:  banded hip

Skill Focus: Back Squat
Warm up and build to a. . .
Back Squat 1 RM (3 attempts max)

Levels 2 & 3

These ribs have a Caribbean flair and are easy to make in the oven finishing off on the grill or all day on a smoker should you choose.  Hubby tore into them before I could take a picture. . .

Teams of 2 – wod with your “friend” @ a 1:1 

AMRAP in 8 min of
5 tire flips
5 tire jumps (in and out = 1)
Rest 2 min

AMRAP in 8 min of
20 mtn climbers
100 m shuttle run (outside, orange line to 50 and back)