Warm up: 300 m row/run, pass thrus & windmills; 3 x db push press x 6,  inchworms w/ push up x 8, hollow rocks x 10

Skill Focus: active hammie lax ball work and foam rolling; S2O review and warm
up to working weight

Level 3

Warm Up: 10 jumping jacks, 3 forward rolls, 3 broad jump,  10 one-legged side-to-side
hops each leg, 50-meter high-knee skip, 50-meter carioca

Skill Focus: pull ups

WOD:
800m run as a class
25 pull-ups

Warm up: 500 m row/250 versa; turf - 25 ft high kicks, toe touches, int/ext rotations; 10 iron crosses, 10 scorpions / hip-glut-ham mobility

Skill Focus: Good Morning
Form review & proper posture, warm and build to a . . .

Good Morning 3RM

Warm up:  400 m run/row; 3x:  8 db lunges, 8 push ups, 25 mtn clmbrs

Skill Focus: BB Lunge (back rack)
Warm up to working weight; focus on upright posture, tight core, knee to ground

BB lunge 10. 10. 10. 10 (5 R, 5L)

Levels 2 & 3

Warm Up: 10 squats, 10 good mornings, 10 lateral lunges, 2 cartwheels, alligator crawl, 10 vertical jumps, 50-meter run

Skill: Deadlift and HSPU

WOD: Double or nothing

4 x 3min AMRAP

As published on Sarah's The Healthy Home Economist blog 

Teams of 3-4

1st quarter:  push ups/squats/sit ups
2nd quarter:  tire flips/back ext/burpees
3rd quarter:  wall balls/pull ups/box jumps
4th quarter:  dips/ring rows/lunges

-4 quarters each with 3 exercises and 8 min of playing time

Warm up: 300 m run/row; 1 x 10 pvc pass thrus, windmills, ohs, good mornings; 2 x 10 db/kb alt snatches, 10 wall balls, 10 swings, 5 push ups, 10 ring rows

Mobility:  foam roll the lats & Jimmy Buffets

Skill/focus: Bench Press

Warm up:  300 m row, pass thrus, windmills; 2 x 10 swings, push ups, sit ups

Skill Focus: Review the banded pull down along with mobility/stability work

Tabata
Levels 2 & 3

Sledge slams alt sides ea rd
Paralette push ups

Levels 2 & 3 – each, only 1 works at a time

2014 ft of running 45#/25# (carry db or plate)
2014 lbs of dead lifts
2014 lbs of bodyweight lifted with pull ups
2014 inches of box jumped (you must step down)