Warm Up:  250 row/run, 2x 10 s hs hold, 5 strict hs push ups, 8 hr push ups, 5 pull ups

Skill Focus:  HSPU/headstand/headstand to HSPU/HS walk skill work

WOD
1000m row
Rest 3 minutes, then:

Warm Up:  400 m run/row; 2x 8 db deadlifts, 8 db front squats, 8 db rdl, 8 hollow rocks


Mobility:  Glutes/Hamstrings (as a group)

Skill Focus:  Deadlift
Warm up as needed and then. . .

Warm up: 
15 yd Handstand walk or bear crawl, 5 one-legged side-to-side hops over low hurdle, each leg, 5 push ups, 5 sit ups, 5 squat, 5 broad jumps, 25 yd carioca, 25yd high knees

Skill:  Power Cleans

WOD:  DOUBLE JUMP

Warm Up:  400 m run then 2 rds of 10 pvc pass thurs, 10 ohs, 10 pull aparts


Skill Focus: Pistols

Warm up:  400 m run, 2x:  30 s kb squats hold,  10 squats, 8 lunges, 6 pull ups


Skill/strength:  Box Squat
Warm up to 60ish% and. . .

Box Squat 2 reps EMOM for 10 min

100m DB waiters walk R AHAP

Teams of 2. . .
-Sharing KB
-One works, one rests except on burpees
-Give your KBs a name
-They will be your friends

Buy in: 25 burpees
Both members run/walk together, then 1:1 on KB work

Warm Up:  bear crawl around cones, 10 sit ups, 10 push-ups, 10 lunges, 10 backward hops, 10 forward hops, 50 yard high knees, 50 yard butt kickers

Skill: ring rows

WOD: TEAM WORK
In teams of 2 or 3. . .

Warm Up:  400 m run/row; 10 pvc pass thrus, windmills, good mornings, ohs, front rack stretch; 10 squats, 10 hollow rocks, 5 burpees


Skill Focus: Review of lifts & transitions

Warm Up:  250 m row/run; 2x 10 lunges w/ twist, 5 push ups, 10 hollow rocks, 5 pull ups (strict)

Skill Focus:  Bench Press
Warm up to around 65% and build to a. . .

Bench press 3RM

Then:
10 jumping lunges

Warm Up: 2 min of Jump Rope, singles or dubz; 10 goblet squats, 10 swings, 5 chin ups, 10 Spiderman crawls