Warm up:  250 m row, 20 pvc pass thrus, windmills, ohs, good mornings; 3 x 15 s hang from bar

Mobility:  straight leg raises, downward facing dog, crab walks,  handstand holds, prisoner squat jumps

Skill Focus:   Power Clean

Warm up:  2x 200 m run, 8 alt db snatches, 8 spiderman lunges, 8 reverse inchworms, 8 knee raises

Skill Focus: Step Ups (alternating w/ raised flexed foot)

Warm up: 400 m run, 10 pass thrus, 10 windmills; 10 push up retractions, 10 push ups, 5 scapular pull ups, 5 pull ups

Mobility:   Lats

Skill Focus:  Bench Press
Warm up to a decent weight and. . .

Warm Up: 10 jumping jacks, 10 walking lunges, 10 lateral lunges, 10 squats,
30 sec spiderman stretch, 30 sec pigeon stretch

Skill Focus: Deadlifts/box jumps

WOD:
8:00 AMRAP of
10 deadlifts
15 box jumps

Warm up: 2 min jumprope, 20 prisoner lunges; 2x 8 ring rows, kte, 1 arm swings; 10 hs shoulder taps or alternative is alt kick ups

Skill Focus:  Resisted Pull Ups (partner or with band)

Warm up: 2x 250 m row/200 m run, 1- pass thrus, 10 wall balls, 10 push ups

Mobility/Stability:  Dead bugs 3 x 30

Skill Focus: Box Squat
Warm up to working weight. . .

Level 2 & 3

 Teams of 3-4

800 m team run
10 tire flips*
15 flying burpees
20 db hang power cleans 35-40#/25-30#
25 lateral hurdle jumps
30 mb get-ups 20#/14#
25 lateral hurdle jumps
20 db hang power cleans
15 flying burpees

Warm up: run/row, mobility, 10 good mornings, 10 squat jumps, 10 deadlift set ups


Mobility:  On the turf. . .foam roll, iron crosses, scorpians, bridges, inchworms, lax on hammies

Skill Focus: Deadlift

WOD 14.3

Warm up:  2x 200 m run, 10 banded pass thrus, 5 db c & j, 5 push ups, 5 box jumps (low box)

Mobility: 5 to 10 min lax ball to chest on wall & traps smash with barbell

Stability: 5x  :20 s dip support on rings or dip bars :40 s rest