Warm up: 400 m run; 2 x 10 jump squats, 6 T stab push ups, 10 mtn climbers

Mobility:  glute/hip flexor on box, straddle w/ a twist, calf stretch on box, foam roll IT bands and glutes

Skill Focus: Box Jump 1RM

Warm up:  100 jumpropes, 10 pass thrus, 10 windmills; 2x 10 du's or attempts, 5 hs kick ups, 10 s hs hold, 8 db presses

Mobility:  Shoulder/Overhead

Skill Focus: HSPU (kipping)

Levels 2 & 3:  work on kipping hspu

Warm Up: 30 sec of: sit ups, back extensions, hollow rocks to supermans, rest

Skill Focus: Pull Ups

WOD:
100-meter run
16 push presses
16 pull ups
16 push ups

Game!!

WOD: Teams of 4 ish

Run suicide style in increments of 25 m’s*

Farmers carry ahap, in
increments of 25 m’s

Tire flips,  25 m

Walking lunges,  25 m

Prowlers 25 m

5 min @ ea station for max meters

Warm up: 400 m run/row; w/ pvc x 10 pass thrus, windmills, good mornings, ohs, hollow rocks, front rack stretch; w/ kb x 10 swings, sdhp, goblet squats

Mobility:  buttocks 7 shoulders--roll with it

Skill Focus: Push Press

Warm up:  100 singles, 10 pass thrus, 10 windmills; 2x 10 du's/attempts, 10 squats, 5 pull ups, 5 box pistols ea

Mobility:  Overhead / hip mobility

Skill Focus: Thruster
Spend 15 – 20 min for find. . .
1 RM Thruster

Warm up:  running drills - high knees/butt kicks, slides, high kicks; 8 inchworm push ups, 10 fire hydrants and kickbacks ea leg

Skill Focus: Plank Hold
3 x max time/weight

WOD: All levels

Warm Up: broad jump to cone,  agility ladder,  medicine ball push through obstacle, 10 one-legged side-to-side hops, each leg, sprint back to start

Skill Focus: medicine ball toss

WOD:
Partner AMRAP:

Warm up: 10 pvc pass thrus, 20 squats; 2 x 10 ball slams, ball shrugs, pvc good mornings; Burgener warm up x 10 w/ pvc

Mobility:  shoulder on floor thoracic area, low lateral squat, figure 4

Skill Focus: The Snatch & Variations

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