Warm up: 400 m row/run, windmills and pass thrus; 15 pvc ohs, 15 pvc hollow rocks, 15 mb partner chest tosses, 15 ring rows, 15 push ups

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

Bench Press 5 RM (all levels) 2-3 attempts

Warm up:  100 singles, 10 pass thrus, 10 windmills; 2 x wall climbs x 4, 5 db/kb snatches ea side, 20 du's or attempts

Skill/Focus: Press
Warm up as needed and find a. . .

Press 3 RM (2-3 attempts)  or 5 Rm
WOD: 

Warm up: 300 m row; 2 x 8 mb dls, 8 mb high pulls, 8 mb cleans, 8 push ups w. arm raise, 10 ea ankle grabs; wrist/front rack mob

Skill Focus:  Power clean
Warm up and build to working weight. . .

EMOM for 12 min  use 65-75% 1 rm power clean

Warm up: 2x 200 m run, 10 mtn climbers, 20 alt high kicks, 5 pull ups, 10 hollow rocks; hip/wrist/shoulder mob

Skill Focus: Back squat
Warm up and build to working weight. . .

Back squat 4 x 4 (up 2.5 – 5# from last week)

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2 x 20 s hs holds, 10 spiderman lunges, 10 kbs, 5 strict chins; sh/oh mob

Skill Focus: 15 min coach’s choice. . .

WOD:

Level 3
15 kbs 70#/53#
10 strict chin ups

Teams of 2

200 tire flips
1200 m relay w/ ball 20#/14#
200 m log carry
100 burpees
for time

Warm up: 400 m run; 10 pass thrus, 10 windmills, 50 jr singles, 50 on r, 50 on l; 2x 10 push ups, 10 jump squats, 10 sit ups, 10 hollow rocks

Skill Focus: Bench Press
Warm up and build to working weight. . .

Bench Press

Warm up:  300 m row; 2 x 8 mb dl, 8 mb high pulls, 8 mb sq cleans, 8 push ups, 10 half burpees; wrist/front rack mobility

Skill Focus: Front Squat
Warm up and build to working weight. . .

Front Squat

Warm up: 400 m run; 2x 8 db straight legged dl's, 8 ring rows, 8 push ups w/ T rotatin, 10 alt pikes, 10 back extensions

Skill/focus:  5-10 mins active mobility

Warm up: 500 m row/400 m run; 10 push ups, 20 walking lunges, 10 kb swings, 10 sdhp, 10 ball slams, 20 mb cleand, 10 hollow rocks; mobility

Skill Focus: Power Clean
Warm up and build to emom weight. . .