Warm up:  300 m row/run; 2x 10 pass thrus, 10 squats, 10 kb swings, 10 mtn clmbrs, 10 dynamic push ups

Strength:  Back Squat / Close Grip Bench Press
Warm up and. . .

Warm up: 5 min jump rope; 2 x 10 pillar to plank press up, 10 reverse shrugs dip bar, 45 s ipsilateral dead bugs

Skill Focus: HSPU

Warm Up:  15 yd Handstand walk/attempt => U-pattern bear crawl  around cones=> f10 one-legged side-to-side hops, each leg => 10 walking lunges => 50-yd high knees => 50-yd carioca

Skill: power cleans

WOD:

Warm Up: 2x: 250 m row, 10 good mornings, 10 pass thrus, 10 pull aparts, 10 ring rows

Skill Focus:
Deadlift 5 RM (ea rep from a dead start, may drop on rep 5) double overhand grip on warm ups until you have to switch

Warm Up:  400 m run; 2 x 10 goblet squats, 10 burpees


Skill Focus:  Close Grip Bench Press
Warm up and build to a . . .

Close grip bench press 5RM
1 x max reps @80%

WOD:

Warm Up: 1 min work/30 seconds rest of: squats, sit ups, burpees, tuck jumps

Skill: pull ups

WOD: 
5RFT
10 Hand release push ups
15 DB Thrusters
20 Burpee over hurdle
25 Pull ups

Warm Up: 400 m run, 2x: 30 HS hold, 10 goblet squats, 10 pushups, 5 pullups

PARTNER WOD:
1:1 (30min time cap)
5RFT
10 HSPU 4”/2” deficit
15 Thrusters @ 155/105
20 Burpee over Bar
25 Pull ups

Warm Up: 2x 200 meter run, 10 pass thrus, 10 windmills, 10 good mornings, 10 squats, 5 scap pullups

Skill Focus:
3 Rounds not for time
4-6 Muscle ups
12 Alternating pistols
20’ HS walk
Scale to rope climbs

Warm Up:  2 mins jumprope; on turf. . . walking lunges, high kicks, butt kicks,  int/ext hip rot


Skill Focus:  Intensity Runs

800m x 2
3-5min rest between runs

Warm Up:  400 m run/row, 2x 5 inchworms, 5 burpees; w/ empty bar 2 x 10 hpc, fs, pp, gm


Skill Focus:  Hang Power Clean
Take 12 min to find your 1RM Hang Power Clean and then. . .

2 x max reps HPC @ 75% of 1rm