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

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