Warm Up:  400 m row/run; 10 pvc pass thrus, 2x 10 w/ a slam ball dl/shrugs, power cleans, front squats


Skill Focus:  Clean pull + Power Clean + Front Squat
Build to working weight with a few light sets

A)  Take 20 min to build to today's 1rm clean

B)  CF metcon

C) 3 x 6 walking lunges 135#/95#

D)  3 x 6 jumping squats w/ barbell in back rack position 95#/65#

Warm-Up:  2 wall walk up, log roll to cone, 10 arm circles forward, 10 arm circles backward, 5 squats, 3 broad jumps, 25-yd high-knee skip, 25-yd back pedal

Focus:  Rowing – legs > arms/arms > legs

WOD:

Warm Up:  400 m run, 15 burpee penalty (roll the yoga mats please:), 3 x10 jump squats, duck walks


Skill Focus:  Push Press + Push Jerk + Split Jerk
Warm up to working weight and. . .

E3MOM 18 minutes

Warm up: 2 x 4min TABATA kids choice on movements!

Skill: review movements in wod

WOD:
In teams of 2

200m run
100 jump ropes or tuck jumps
10 KB deadlifts
20 wall balls
30 box jumps

Warm Up:  1 Gasser, TMU of fast feet, swings, push ups, squats


WOD:
In teams of 2. . .

400m run
200 double unders
30 deadlifts 225/155
60 wall balls 20/14
90 box jumps 30/24

A)  Press 3 x 5 @90% of 5rm + 5# from last week

B)  Build to today's heaviest split jerk in 5 sets increasing each time

C) CF Metcon

D)  3 x max push ups

Warm-Up: Duck walk, forward roll, crab walk, forward roll, 25-meter high-knee skip, 25-meter pocket kickers

Skill: review WOD movements

WOD: 

With a partner 1:1

Warm Up:  400 m plate run 25#/15#; 2 x 10 oh walking lunges, 5 reverse balls tosses, 5 close grip ball push ups, 20 mtn clmbrs


In teams of 3, one partner works at a time

WOD:
4, 8 minute AMRAPs

A) CF Metcon

B) Muscle up work. 3 x max effort unbroken sets. If you can’t do them yet,

work on the transition, and accumulate 30 ring dips.