Warm up: 400 m run/500 m row; mobility; 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 high knees, 10 butt kicks, 10 squat jumps, 10 alt toe touches

Mobility:  foam roll/lax glutes/quads/hams

Warm Up: bear crawl, 10 jumping jacks,10 inchworms, 10 split lunges,
50-meter carioca, 50-meter side shuffle

Skill Focus: controlled wall balls

WOD:
3 rounds
1:00 plank hold

Warm up: 400 m run; 2x 10 lunges, squat jumps, 10 swings, ring rows

Mobility:  glutes/hams/quads

Skill Focus: Back Rack Lunge (knee must touch ground)
Warm up and. . .

Back Rack Lunge 5 x 10 (5 ea leg) add weight ea time

“The Break Up”
With a running clock BOTH partners simultaneously complete:

1st minute
1 push press 125#/85# (L3), 95-115#/65-75 (L2), as needed L1
1 burpee
2nd minute
2 push press
2 burpees

Warm up: 400 m run/row; 10 pvc pass thrus, windmills, good morning, ohs; 2x: 5 inchworms, 10 lunges, 10 ring rows/pull ups, 10 sit ups, 10 iron crosses, 10 scorpions, 10 squats, 5 push ups

Warm up:  400 m run/row; 10 pass thrus, 10 windmills; 2x 15 du's (attempts), 10 swings, 5 strict db press

Mobility:  Shoulder/lats/overhead positioning

Skill Focus: Press 1 RM
Warm up and build to a. . .

1RM Press and then

Warm Up: crab walk to mat, 3 cartwheels, broad jumps to end of turf,
10 one-legged forward-backward hops, each leg,  25-yd shuttle run

Skill Focus: rowing

WOD:
in 2 minutes complete:
5 pull ups

Warm up: 400 m run, high knees, butt kicks, 10 lunges, 10 alt toe touches, 10 inchworms w/ push up, 10 ea fire hydrants, 10 ea heel kick backs

Mobilize glutes/hams/quads

Skill Focus:  "All Out" effort

This one deserves a little history. . .

Warm up: 300 m row, focus on form; 10 arm swings across body, 2x 5 pull ups, 5 chin ups10 v ups, 10 gm's, 10 dl shrugs

Mobility:  glutes --figure 4; lats -- foam roll

Skill Focus: Rowing
Row a 1 K
Rest 3-5 min