Warm Up: Alligator crawl, handstand hold, 10 jumping jacks, speed ladder,  3 lateral jumps, left 3 lateral jumps, right 100-meter run

Skill Focus: bar and ring muscle ups

WOD:
7:000 AMRAP

Warm Up:  400 m run/row, dynamic turf stretches, squat mobility, Burgener warm up

Skill Focus: Snatch
Work on dropping under the bar each rep

3. 3. 3. 3. 3

Warm up:  400 m run, 10 pass thrus, 10 windmills, 10 arm swings ea direction; 2x 30 s hollow hold and 30 s superman hold, 2x10 yds high kneew lunge, 10 yds butt kicks, 10 yds high knees

WOD:  Teams of 2

Warm Up:  200 m run, 2 min jumprope (work on double unders), 5 ring rows, 10 bball slams, 10 wall balls, 10 spiderman lunges, 5 ring rows


Skill Focus:  Chin/Pull Up Holds

Warm Up:  400 m row/run; turf drills, leg swings, inchworms


Skill Focus:  Close Grip Bench Press
Warm up as needed and. . .

4x max effort close grip bench @70% of 1rm bench

 

Warm Up:  400 m run; 10 pass thrus & windmills, 2x 5 ohs w/ pvc or light bar, 5 wall balls, 5 push ups, 5 squat jumps


Mobility:  banded oh, banded hips

Skill Focus: Overhead Squat

Warm Up: 10 jumping jacks, 10 mountain climbers, 10 squats, alligator crawl, 10 lunges, 200-meter run

Skill: pull ups and bar muscle ups

WOD:
3 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups
8 burpees

Warm Up:  400 m run; 10 arm swings ea direction, 10 split jumps, int/ext hip rot 10 yds, pvc Bear complex

Mobility:  Wrists

Skill Focus: Review of Bear complex and a few progressive warm ups before starting