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)

Coach led dynamic warm up

Skill Focus: Power Clean
Warm up and build to 85% of your 1 rm

Partner WOD: @ 1:1

3 power cleans @ 85% of your 1
20 kb goblet lunges (10 R, 10L)
15 swings

Warm up: 400 m run; 2 x 10 pass thrus, windmills, burpees, db thrusters, pull ups

Mobility:  shoulders/quads

Skill Focus: DB/KB Thruster
Review of proper form/technique

Level 3
400 m run
15 KB thrusters 53#/35#*

Warm up: 10 jumping jacks, 10 mountain climbers, 10 broad jump, dip walk, speed ladder, 10 one-legged forward hop, 10 one- legged backward hops

Skill/focus:  dumbbell snatches

WOD:
2 x 6:00 AMRAPS, rest 2:00