Warm Up:  2x 250 row/220 run, 10 scapula push ups, 8 close grip push ups, 8 db bo rows, 8 kte

Skill Focus: Bench Press
Warm up as needed and. . .

5 x 5 @70-80% of 1 RM THEN decrease by 10 lbs for. . .
2 sets of max reps

Warm Up:  400 m run; 2 x 30 s kb squat hold, 10 squat jumps, 10 db lunges, 10 manmakers

Skill Focus:  Max Box Jump Height
Warm up and build to a 1 RM max height box jump
(coach verified for leaderboard)

WOD:

Warm up: bear crawl, 10 one-legged side-to-side hops, each leg, 2 cartwheels, 10 vertical jumps, 10 squats, 25-meter side shuffle, 180-degree turn, 25-meter side shuffle, 50-meter high-knee run

Skill Focus: review pull ups and thrusters

Warm Up:  500 m row/400 m run; 2 x 8 1 a swings, 8 kte, 8 mb cleans


Stability:  2 x pillar to plank press up x 10, 10 scapular depressions, 10 reverse shrugs on dip bars

Skill Focus: Strict Press

Warm Up: Alligator crawl, handstand hold, 10 jumping jacks, speed ladder,  3 lateral jumps, left 3 lateral jumps, right 100-meter run

Skill Focus: bar and ring muscle ups

WOD:
7:000 AMRAP

Warm Up:  400 m run/row, dynamic turf stretches, squat mobility, Burgener warm up

Skill Focus: Snatch
Work on dropping under the bar each rep

3. 3. 3. 3. 3

Warm up:  400 m run, 10 pass thrus, 10 windmills, 10 arm swings ea direction; 2x 30 s hollow hold and 30 s superman hold, 2x10 yds high kneew lunge, 10 yds butt kicks, 10 yds high knees

WOD:  Teams of 2

Warm Up:  200 m run, 2 min jumprope (work on double unders), 5 ring rows, 10 bball slams, 10 wall balls, 10 spiderman lunges, 5 ring rows


Skill Focus:  Chin/Pull Up Holds

Warm Up:  400 m row/run; turf drills, leg swings, inchworms


Skill Focus:  Close Grip Bench Press
Warm up as needed and. . .

4x max effort close grip bench @70% of 1rm bench