Warm up:  300 m row/run; 2 x 10 prisoner squats, 10 hand release push ups, 10 groiners, 20 mtn climbers

Skill Focus: Front Squat
Warm up and build to . . .

6 x 3 Front squats @5RM from last week

All Levels
4 rds:

Warm up: 300 m row/400 m run; 3 x 10 banded pass thrus, 20 s hs hold, 10 kb/db swings, 10 hollow rocks

Mobility:  Burgener Warm Up

Skill Focus:  Snatch High Pull & Hang Power Snatch
Warm up and build to a. . .

 Warm Up: 10 jumping jacks, 10 mountain climbers , 10 lunges, 10 squats


Skill: pistols

WOD: But there is only 1 B in Tabata...not 4?!

Tabata of:
Burpee
Ball Slams

Warm up: Janet

Skill Focus: Deadlift
Warm up and build to a. . .
Deadlift 3RM

WOD:

Levels 2 & 3
800 m run then. . .
10. 9. 8. . . 1
ball slams 20-40#/14-30#
Box jumps 24”/20”

Warm Up: 10 overhead walking lunges w/PVC , 5 overhead squats w/PVC , 10 should press w/PVC, 10 good mornings w/PVC

Skill: review movements in WOD

WOD: Get Over the Bar

3 deadlift
4 bar muscle ups

Warm up:  400 m run/500 m row/200 vc; 20 jumpin jacks, 15 squats, 25 calve jumps, 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 lateral squats, 10 inside/out, 10 outside/in, 10 mtn clmbrs, 10 split jumps

Mobility:  Twisted Spiderman

Teams of 4 – 5ish

3, 8 min AMRAPS
2-3 mins rest btwn

40 m prowler push

20 Russian twists (total)
15 butterfly sit ups
100 m ball run 20#/14#

10 db renegade rows 30-35#/20-25#
10 push ups

Warm up:  500 m row, 10 pass thrus, windmills, good mornings, ohs, pp; 5 plyo push ups, 10 db 1 arm press, 10 swings, 10 ball slams, 10 mb wall tosses


Mobility:  banded dislocates, pull aparts, face pulls, Jimmy Buffets

Skill Focus: Bench

Warm up:  300 m run/row; 2x 10 Prisoner squats, 10 db shoulder press (light), 10 sit ups, 5 chin ups

Mobility:  Front Rack (bands, pvc), hips/glutes (lax & foam roll)

Skill Focus: Front Squat
Warm up and build to a. . .

Warm Up: bear crawl, 10 walking lunges, duck walk, 25-meter side shuffle,
180-degree turn, 25-meter side shuffle, 50-meter back pedal

SkillFocus: front squats

WOD:
32 Jumping jacks
16 DB front squats