Warm Up: 2 x 250 m row, 2 rds barbell complex  [ 3 clean pulls, 3 high pulls, 3 high hang clean, 2 push jerk, 2 split jerk ]

Skill Focus:  Push Press

Warm Up: 15 yd crab walk, speed ladder, 15 sit ups, 15 yd plank walk, 15 yd back pedal

Skill Focus: Thrusters

WOD:
21-15-9-3
Dumbbell Thrusters
Burpees

Buy Out: Skin the cat practice
Game!!

Warm up:  2 mins jumprope, class turf warm up, high kneew, butt kicks, skips, broad jumps, arm swings


Skill Focus:
4x6 Weighted pull-ups AHAP

WOD:
50-40-30-20-10
Double unders

Warm Up:  15 jump squats, 20 total mtn clmbrs; 2x:  8 ea 1 arm snatches, 1 arm swings, 8 kips (no pull up, just re grip ea time)


Mobility/Stability:  coach's choice ea class

Skill Focus:  High Hang Power Snatch

Warm Up:
25 yard bear crawl, 10 mountain climbers, 25 yard sprint,  10 squats, 50 yard skip

Skill Focus: Push Press and Swings

WOD:
10min AMRAP of:
10 push press
10 swings
10 box jumps

Warm Up:  400 m run/row, 1 min kb sq hold, 1 min fr band stretch r, 1 min kb sq hold, 1 min fr band stretch l, 30 s kb sq hold

Skill Focus: Front Squat w/ a pause
warm up to 70%*

Levels 2 & 3
25 pull ups
50 tire flips
50 push ups
50 box jumps 24”/20”
50 bb wipers or evil wheels
50 single arm clean and press 35#/25#
25 chin ups

Level 1
15-25 pull ups
35-50 tire flips

Warm up: 300 m row; 10 pvc pass thrus, windmills, good mornings, ohs, thrusters; 2 x 5 burpees, 5 scapular push ups, 10 ball slams, 7 wall balls

Mobility:  squat holds, down dogs, hanging from bar

Warm up:  400 m run; 2 x 20 fr db lunges, 8 bo rows, 8 dips, 25 mtn clmbrs

Skill Focus: Trunk Strength & Double Unders
2-3 RNFT
12 vups
40-50 du’s (1/2# failed attempts)
45 s hs hold (modify as needed)