Warm up: 250 m row; 2x 1 min jumprope, 10 kb sdhp, 5 squat jumps; foam roll, leg sweeps, high kicks

Skill Focus: 1000 m row for time
Rest 5-7 min

WODS:  2 amraps – 6 mins ea w/ 3 min btwn

Warm up: 200 m shuttle run, 10 pass thrus, 10 windmills,; 2x mb clean shrugs x 5, mb high pulls x 5, db snatch x 5 ea, 5 ring rows

Skill Focus: work on your bodyweight weakness

Warm up: 400 m run, 10 pass thrus 10 windmills; 2x 10 s hs hold, 5 scapular pull ups, 3 strict pull ups, 8 lunges w/ arm raises, 8 inchworm push ups, 5 dips

Skill Focus:  Pull Up

Level 3/2 weighted pull-ups 3. 3. 3

Warm up: 400 m run; 2 x 10 split jumps, 3 hs wall walks, 10 slams

Mobility:  wrists, hips & shoulders

Skill Focus: 1Thruster
Warm up as needed and find your. . .

1 rm thruster

Warm up:  Drills on the turf;  2x 8 scapular pull ups, 8 mb push ups, 8 mb cleans

Mobility:  Worlds Gretest Stretch

Skill Focus:  

Level 3/2
1 rm  Squat clean

Level 1
3 rm power clean

30 db walking lunges (tot))
60 yd shuttle sprint
20 db bench press
60 yd shuttle sprint
40 sit ups (hands behind head)
60 yd shuttle sprint
20 db bo rows
60 yd shuttle sprint
AMRAP in 30 min
2 min rest btwn rds

Warm up: 400 m run/row, pass thrus & windmills; 3 x 10 pvc ohs, 10 hollow rocks, 10 scorpians, 10 iron crosses, 10 ball slams, 10 push ups, 10 db push presses (light)

Warm up:  300 m row; 2x 10 squats, 10 spiderman lunges, 10 plated good mornings (light), 10 back ext, 8 ring rows

Skill Focus: Deadlift
Warm up to working weight

The goal is to get 50 reps or as close to as possible with good form in a short

Warm up: 400 m 4un; 10 pass thrus, 10 windmills; 3 x 10 s hs hold, 8 kb swings, 8 nosedive push ups; mob-sh/oh/lacrosse ball

Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3                     Level 2                                    Level 1