Warm up: 250 m row; 10 pass thrus, 10 windmills; 2 x 8:  squats, alt snathces, push ups, sit ups; hip/quad/glute mob

Skill Focus: Back Squat
Warm up and build to. . .

Back squat 4 x 4 @75% of your new 1 rm (or 4 x 4 @90% of your 5 RM).

Teams of 4 to 5

4 min max effort @ ea station

SDHP 75#/55# x15
ring rows x 15
50 m wheelbarrows
25 m broad jumps
OH walking lunges 45#/25# (outside) x 15
2 min between rds

Warm up: 300 m row/run; pvc pass thrus & windmills, pvc box shoulder/lat mob, shoulder/hip mob; 10 push ups, 10 sit ups, 10 pvc ohs, 10 pvc hollow rocks, 10 ring rows

Skill Focus: spend 15-20 min working on technique and getting to weight

Warm up:  1 min jumprope, 30 s right, 30 s left, 1 min du's/attempts, 10 pass thrus, 10 windmills; 2 x :  5 push ups, 5 nose dive pu, 10 plank up/downs, 8 ring rows; calf/tricep mobility

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

Warm up: 250 m row; 10 squats, 10 spiderman lunges 20 straight leg toe touches, 8 ring rows; ham/glute/hip mobility

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

Deadlift 1 RM (2-4 attempts—no dropping)

Warm up: pvc/mb -- 10 pass thrus, 10 windmills, 10 alt straddle toe touches; 2 x 10 shrugs, cleans

Skill Focus: Spend 5-7 min working on the bar warming up for the emom. . .

EMOM for 12 min perform

Warm up: 250 m row; 2 x 8 kb goblet squat, 8 kb swings, 8 push ups, 8 back ext; hip/shoulder mob

Skill Focus: Front Squat
Warm up and build to a . . .

Front squat 3 RM (2-3 attempts) Level 2 & 3, Level 1 5 RM

 WOD:

Teams of 2 w/ a person running at all times complete AMR&RAP in 20 min. . .

10 deadlifts 185-225#/135-155#
10 clapping push ups
400 m run
Only 1 partner may be working on the deadlift/push ups and only 1 partner may

Warm up: 300 m row; pass thrus, shoulder/hip stuff; 2 x 5 mb dl, mb cleans, mb push up,  sit ups

Skill Focus: Power Clean & Clean
Warm up and build to a. . .

15 min to find your 1 rm PC or C

WOD:

Warm up:  400 m run; 2 x 10 squat n sinks, 10 lunges, 10 split jumps, 20 straight leg toe touches,

Skill Focus: Mobility
spend 10-15 on mobility, roll out or prehab/rehab

 WOD:

Max height box jump (10 min to find max)