Warm up:  2 min jump rope; 3x 10 du's (attempts), 10 push ups, 10 sit ups, 20 mtn clmbrs           

Skill Focus: Bench Press
Warm up and take 15 – 20 min to find your. . .

1RM Bench Press

WOD:  Plate Push Annie

Warm up: 400 m run; 10 pass thrus, 10 squats, 10 jump squats, 10 lunges w/ arm raise, 10 split jumps, 10 leg swings, 10 strt leg toe touches, 10 good mornings

Mobility:  Glutes/hams

Skill Focus:  Sprinting Mechanics 

Warm Up: 20yd skip, crab walk to pull up bars, 30 sec monkey hang, 5 toes to bar,
5 ball toss over bar, crab walk back to start

Skill Focus: pull ups

WOD:
14 minute EMOM
Even minute: pull-ups

Warm up: 500 row/400 m run; 25 yds of alt high kicks, internal & external hip mob walk; 8 walk in push ups, 10 jump squats (3s hold at bottom of ea), 10 ball slams, 10 ball cleans

Mobility:  hips

Skill Focus: Back Squat

Warm up:  400 m run; 2x 10 swings, 10 good mornings, 10 back extensions, 5 pull ups/ring rows

Mobility:  Dead Bugs; 2 min

Skill/focus:  DeadliftWarm up and take 20 minutes for find your. . .

1RM deadlift

Warm up: Dynamic!

Teams of 2:  each duo will be dealt a card, they must each complete the task before getting another card

Dynamic warm up on the turf. . .

Skill Focus: Back Rack Lunge
Warm up with Perfect form & posture and. . .

Back Rack Lunge 5 x 10 (5R, 5L) add weight ea set

Tabata:  All levels

Wall balls 20#/14#

Warm Up: 10 jumping jacks, 5 wall walk ups,  15 m broad jumps, 10 one-legged forward-backward hops, each leg , 100-meter run

Skill Focus: Wall balls

WOD:
10min EMOM alternate minutes of
Shoulder press and

Warm up:  300 m row/run; 2x 10 close grip push up (or on incline), 10 ball slams, 5 scapular pull ups (depression), 5 pull ups

Mobility:  Lats/tris -- foam roll, lax ball or bands

Skill Focus: Close grip bench press