Warm Up: 2x: 10 goblet squats, 5 swings, 30 sec kb squat hold, 5 burpees

Skill Focus:
25 minutes to find 1rm front squat

WOD:
EMOM 15 minutes
Min 1: 10 burpees

A)  Take 20 min to find a 1rm snatch

B)  CF Metcon

C0  Accumulate 36 strict pull ups in sets of 1-3

Warm Up:  400 m run/row; 2x 10 pass thurs, 15 double unders, 20 s hs hold; 2 x 5 box jumps, 5 dyn push ups


Skill Focus:  Handstand Walking & Progressions
EMOM 10 minutes
Max distance unbroken handstand walk

REST -- mobilize, stretch, roll it out aka "recovery"

Warm up:  Kids choice tabatas 2 mins
Tabata 1:  burpees & squats
Tabata 2:  push ups & handstands

Skill:  Kids Choice - Snatch

WOD:  Pick a Partner. . . Surprise

Warm up:  400 m run/row; 3x 10 split jumps, 10 scap dep, 10 leg swings (alt directions)

Skill Focus:  Back Squats
Warm up to working weight

E2MOM 14 minutes
Back squat 3@85%

WOD:

A)  Back Squat 4 x 2 @95% (if you fail more than twice, drop the weight and finish the sets)

B)  CF Metcon

C) 50 medball get ups (you pick the weight)

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: