Warm up: 400 m run; 10 pass thrus, 10 windmills, 50 jr singles, 50 on r, 50 on l; 2x 10 push ups, 10 jump squats, 10 sit ups, 10 hollow rocks

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

Bench Press

Warm up:  300 m row; 2 x 8 mb dl, 8 mb high pulls, 8 mb sq cleans, 8 push ups, 10 half burpees; wrist/front rack mobility

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

Front Squat

Warm up: 400 m run; 2x 8 db straight legged dl's, 8 ring rows, 8 push ups w/ T rotatin, 10 alt pikes, 10 back extensions

Skill/focus:  5-10 mins active mobility

Warm up: 500 m row/400 m run; 10 push ups, 20 walking lunges, 10 kb swings, 10 sdhp, 10 ball slams, 20 mb cleand, 10 hollow rocks; mobility

Skill Focus: Power Clean
Warm up and build to emom weight. . .

Warm up: 250 m row; 10 pass thrus, 10 windmills; 2 x 8:  squats, alt snathces, push ups, sit ups; hip/quad/glute mob

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

Back squat 4 x 4 @75% of your new 1 rm (or 4 x 4 @90% of your 5 RM).

Teams of 4 to 5

4 min max effort @ ea station

SDHP 75#/55# x15
ring rows x 15
50 m wheelbarrows
25 m broad jumps
OH walking lunges 45#/25# (outside) x 15
2 min between rds

Warm up: 300 m row/run; pvc pass thrus & windmills, pvc box shoulder/lat mob, shoulder/hip mob; 10 push ups, 10 sit ups, 10 pvc ohs, 10 pvc hollow rocks, 10 ring rows

Skill Focus: spend 15-20 min working on technique and getting to weight

Warm up:  1 min jumprope, 30 s right, 30 s left, 1 min du's/attempts, 10 pass thrus, 10 windmills; 2 x :  5 push ups, 5 nose dive pu, 10 plank up/downs, 8 ring rows; calf/tricep mobility

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

Warm up: 250 m row; 10 squats, 10 spiderman lunges 20 straight leg toe touches, 8 ring rows; ham/glute/hip mobility

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

Deadlift 1 RM (2-4 attempts—no dropping)

Warm up: pvc/mb -- 10 pass thrus, 10 windmills, 10 alt straddle toe touches; 2 x 10 shrugs, cleans

Skill Focus: Spend 5-7 min working on the bar warming up for the emom. . .

EMOM for 12 min perform