Warm up: 400 m run; 2 x 10 spiderman lunges, 10 squat jumps, 5 chins, 5 push ups

Skill Focus: Box Squat
Warm up to working weight. . .

Use 60-70% of your 1 rm back squat for all sets (dynamic effort)
2 reps EMOM for 10 min

Warm Up: bear crawl, 10 mountain climbers, 2 forward rolls, 10 jumping jacks, 2 cartwheels, 10 lateral lunges, 25-meter carioca,
25-meter back pedal, 100-meter sprint

Skill Focus: review movements in WOD

WOD:

These disappeared so fast I almost didn't get a picture. . .

Teams of 2 Level 3, Teams of 3 Levels 1 & 2

1800 m ball relay 20#/14# (switch off in 200’s afap)
180 swings 53#/35#
120 wall balls 20#/14#
800 m vehicle push

Warm up: 400 m run/row; 2 x 10 pass thrus, windmills, good mornings, ohs; front rack mob on box; 5 push ups, 5 dynamic push ups, 5 jump squats, hs hold, 5 v ups

Skill Focus: Bench Press
Warm up to working weight. . .

Bench Press

Warm up:  2x 30 s jumprope, 30 s du's/tuck jumps, 10 push ups, 10 back extensions, 5 kte

Active Mobility, roll out lats, rear delts, bi’s, tri’s

Skill Focus: Toes 2 Bar/Kip
3x:  max rep t2b rest 2 min btwn efforts levels 2 & 3

Warm up: 300 m row/200 ft climb/400 m run, 10 pass thrus, 10 windmills; 2x:  4 wall climbs, 10 hollow rocks, 30 mtn climbers

Mobility:  Front rack/wrist

Skill Focus: Strict Press
Warm up and build to working weight. . .

Warm Up: 25 yard sprint, 15 yard lunges, 15 yard broad jumps, 25 yard bear crawl

Skill Focus: Skipping
WOD:


25 yard backwards bearcrawl
15 yard backwards broad jumps

Warm up: Roxanne:  1 burpee everytime he says her name

Mobility:  10 pass thrus, 5 ea way windmills; wrists/shoulders/hips; squat holds w/ rack, low lunges/variations, updog & undog

Skill Focus: Back Squat
Warm up to working weight

Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x hang snatch shrug x 5, hang snatch high pull x 5, ohs x 5, 10 ring rows, 10 hollow rocks

Skill Focus: Snatch Technique work w/ empty bar