Teams of 2 -- Buddy Up wod. . .

100 m buddy carry or wheelbarrow
90 tire pulls/squat hold (while 1 person pulls tire**, the other person is in a
squat hold, switch when someone gets tired)
80 du’s each or 240 singles ea

Warm up: 400 m run; 2 x 10 pvc pass thrus, windmills, good morning's, ohs, thrusters, hollow rocks; pvc front rack stretch on box; 5 ring rows, 5 split jumps ea, 5 push ups

Skill Focus: Bracing Sequence
-squeeze your glutes

Warm up:  300 m row/run; 2x 10 mb clean shrug, 10 mb high pulls, 10 mb power cleans, 10 kb swings

Skill Focus:  Power Clean
All about form today!  Warm up, work on technique and then. . .

E3MOM for 15 min:

Warm Up: 10 Tuck jumps, 15m Lunge walk, 10 Mountain climbers,
15m log rolls, 25 yard skip

Skill Focus: Sprinting

WOD:
15 wall ball shots
15 OH lunge steps with medicine ball
15 toes-to-bar

Warm up: 400 m run; 2 x 8 lunes, 8 inchworm push ups, 5 ring rows, 5 chin ups

Engaged, recently married or couples married* for some time perform:  Put a Ring on It and Keep it There!
*fiance/spouse must be present

Warm up: 400 m run; 2 x 10 jump squats, 6 T stab push ups, 10 mtn climbers

Mobility:  glute/hip flexor on box, straddle w/ a twist, calf stretch on box, foam roll IT bands and glutes

Skill Focus: Box Jump 1RM

Warm up:  100 jumpropes, 10 pass thrus, 10 windmills; 2x 10 du's or attempts, 5 hs kick ups, 10 s hs hold, 8 db presses

Mobility:  Shoulder/Overhead

Skill Focus: HSPU (kipping)

Levels 2 & 3:  work on kipping hspu

Warm Up: 30 sec of: sit ups, back extensions, hollow rocks to supermans, rest

Skill Focus: Pull Ups

WOD:
100-meter run
16 push presses
16 pull ups
16 push ups

Game!!

WOD: Teams of 4 ish

Run suicide style in increments of 25 m’s*

Farmers carry ahap, in
increments of 25 m’s

Tire flips,  25 m

Walking lunges,  25 m

Prowlers 25 m

5 min @ ea station for max meters

Warm up: 400 m run/row; w/ pvc x 10 pass thrus, windmills, good mornings, ohs, hollow rocks, front rack stretch; w/ kb x 10 swings, sdhp, goblet squats

Mobility:  buttocks 7 shoulders--roll with it

Skill Focus: Push Press