Warm Up:  10 jumping jacks, 2 cartwheels, 10 mountain climbers, 2 cartwheels,
10 grasshoppers, 25 yard leap back to start

Skill: Deadlift and HSPU

WOD:
21-15-9

Warm up: 3 x 50 m resisted band walks w/ 10 banded good mornings alt w/ partner


Stability:  3 x 30 s static pillar holds or alt reach pillar holds, 30 s btwn

Skill Focus:  PC & HPC

Warm up:  500 m row/400 m run, 10 hs kick ups, 10 ball slams, 10 mb deadlifts, 20 mtn clmbrs

Stability:  pillar hold w/ 10 alt reaches; 10 leg cradle lunges w/ twist

Skill Focus: Push Press
A few warm up sets and then. . .

Depending on your schedule most of us have more time on the weekends so Sunday's are a day I like to spend in the kitchen and cook extra to have meals on hand during the week when time is at a premium.  This rendition from the March Southern Living mag turned out splendidly with

Warm up: 2x 200 m run, 10 push ups, 5 strict pulls ups

Mobility/Stab:  dead bugs 3 x 30 (same arm same leg or home position), 30 s btwn sets and then. . . 3 x 3 consecutive broad jumps, rest is walk back

Skill Focus: Back Squat

Warm Up: 10 pass throughs, bear crawl to cone, 5 squats, bearcrawl to cone, spider man stretch 30 sec each side, 50m high skip, 25m back pedal

Skill Focus: OHS

WOD:

3 minutes time cap:
2 rounds of:
10 OHS

Semi Pro Division

Dynamic warm up
Partner up to verify/count/spot if needed for all but met con

10 min to find power clean 1 rm
10 min 1 attempt (set) max reps back squat 1.15% bw males / bw females

Warm up: Run or row, mobility; 3x 10 ring rows, 10 ohs pvc/light bar

Mobility:  chest, hips

Skill Focus: Overhead Squats
Warm up to your working weight w/attention to form/technique

WOD

Warm up:  400 m run, 10 pass thrus, 10 windmills; 2x 10 prisoner squats, 10 jump squats, 5 kte, 5 dips

Mobility:  hips/glutes/front rack

Skill Focus: Front Squat
Warm up to 75% and. . .

Front Squat 2 reps @75% EMOM for 8 min

Warm up: 400 m run, running drills,  movement prep

1 mile run for time*
Rest 6 min

Level 2 & 3
30 du’s
20 wall balls
10 deadlifts @bw
3 RFT

Level 1
30 du’s (15 failed attempts)