Warm up: 400 m run/row; 2 x 10 pass thrus, windmills, good mornings, ohs; front rack mob on box; 5 push ups, 5 dynamic push ups, 5 jump squats, hs hold, 5 v ups

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

Bench Press

Warm up:  2x 30 s jumprope, 30 s du's/tuck jumps, 10 push ups, 10 back extensions, 5 kte

Active Mobility, roll out lats, rear delts, bi’s, tri’s

Skill Focus: Toes 2 Bar/Kip
3x:  max rep t2b rest 2 min btwn efforts levels 2 & 3

Warm up: 300 m row/200 ft climb/400 m run, 10 pass thrus, 10 windmills; 2x:  4 wall climbs, 10 hollow rocks, 30 mtn climbers

Mobility:  Front rack/wrist

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

Warm Up: 25 yard sprint, 15 yard lunges, 15 yard broad jumps, 25 yard bear crawl

Skill Focus: Skipping
WOD:


25 yard backwards bearcrawl
15 yard backwards broad jumps

Warm up: Roxanne:  1 burpee everytime he says her name

Mobility:  10 pass thrus, 5 ea way windmills; wrists/shoulders/hips; squat holds w/ rack, low lunges/variations, updog & undog

Skill Focus: Back Squat
Warm up to working weight

Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x hang snatch shrug x 5, hang snatch high pull x 5, ohs x 5, 10 ring rows, 10 hollow rocks

Skill Focus: Snatch Technique work w/ empty bar 

Warm up: 15 yard flying burpees, 15 yard crab walk , 25 yard side shuffle, 25 yard sprint

Skill Focus: Front Squat
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WOD:
DB Front Squat
DB Shoulder Press

Teams of 3-4

4 quarters

Hold top of pull up for 45 s chin must be over bar / dead hang hold 45 s
3 points for the full 45 s

Tire flips for 45 s
3 points for every 20 flips

Ball slams

Time to enjoy the fruits of last Sunday's labor. . .

Warm up:  run/row afayw; 10 pvc pass thrus, windmills, ohs, fs, sdhp; 10 light sdhp, 5 squat jumps, 10 lunges, 15 sit ups

Skill Focus: OHS or FS  (whichever you did on 9/12)
Warm up and build to a. . .

OHS or FS 3 RM and try and add 2.5 – 5#