Warm up:  400 m run, 10 pass thrus, 10 windmills; 2x 8 db squat cleans, 8 db lunges, 8 db shoulder press

Mobility:  shoulder & hip

Skill Focus: Press
Warm and build to a. . .

Press 5 rm (1-3 attempts), 3 x 3@90% 5 RM

Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 5 ea db snatch, 10 squat jumps, 10 ring rows, 10 push ups, 25 mtn clmbrs

Skill Focus:  Strict Pull Ups manual resistance, jumping,
manual assistance, negatives etc

Warm Up: 10 jumping jacks, 10 split lunges, 10 mountain climbers, 10 sit ups,  50-meter high-knee skip, 50-meter back pedal

Skill Focus: deadlift

WOD:
5 deadlifts
5 toes to bars
5 box jumps

Warm Up: Handstand walk ups, forward roll, 10 jumping squats,  10 strict pull-ups, 10  forward-backward hops, broad jumps to cone

Skill: box jumps

WOD:

500-meter row
7 shoulder press
11 box jumps

Warm up: 300 m row/run; 2 x 8 ring rows, jumpr squats, T stab push ups (hold ea side plank 3 s)

Mobility:  archer arms 2 x 30 s (alt r, l, r, l)

Skill Focus: Sledgehammer Slam Clinic & Bench Press

Warm up: 100 jumpropes; 3x 10 du's (or attempts), 10 sit ups, 10 inchworms

Skill Focus: Good Morning
Warm up and build to a . . .

Good Morning 3. 3. 3. 3. 3
Build up to your heaviest set of 3

Annie:

Teams of 2 -- Buddy Up wod. . .

100 m buddy carry or wheelbarrow
90 tire pulls/squat hold (while 1 person pulls tire**, the other person is in a
squat hold, switch when someone gets tired)
80 du’s each or 240 singles ea

Warm up: 400 m run; 2 x 10 pvc pass thrus, windmills, good morning's, ohs, thrusters, hollow rocks; pvc front rack stretch on box; 5 ring rows, 5 split jumps ea, 5 push ups

Skill Focus: Bracing Sequence
-squeeze your glutes

Warm up:  300 m row/run; 2x 10 mb clean shrug, 10 mb high pulls, 10 mb power cleans, 10 kb swings

Skill Focus:  Power Clean
All about form today!  Warm up, work on technique and then. . .

E3MOM for 15 min:

Warm Up: 10 Tuck jumps, 15m Lunge walk, 10 Mountain climbers,
15m log rolls, 25 yard skip

Skill Focus: Sprinting

WOD:
15 wall ball shots
15 OH lunge steps with medicine ball
15 toes-to-bar