Warm up: 250 m row; 2 x 8 kb goblet squat, 8 kb swings, 8 push ups, 8 back ext; hip/shoulder mob

Skill Focus: Front Squat
Warm up and build to a . . .

Front squat 3 RM (2-3 attempts) Level 2 & 3, Level 1 5 RM

 WOD:

Teams of 2 w/ a person running at all times complete AMR&RAP in 20 min. . .

10 deadlifts 185-225#/135-155#
10 clapping push ups
400 m run
Only 1 partner may be working on the deadlift/push ups and only 1 partner may

Warm up: 300 m row; pass thrus, shoulder/hip stuff; 2 x 5 mb dl, mb cleans, mb push up,  sit ups

Skill Focus: Power Clean & Clean
Warm up and build to a. . .

15 min to find your 1 rm PC or C

WOD:

Warm up:  400 m run; 2 x 10 squat n sinks, 10 lunges, 10 split jumps, 20 straight leg toe touches,

Skill Focus: Mobility
spend 10-15 on mobility, roll out or prehab/rehab

 WOD:

Max height box jump (10 min to find max)

Warm up: 400 m run; 10 pass thrus, 10 windmills ea dir, 10 lunges w/ front raise, 20 strt leg toe touches, 10 kb sdhp, 10 push ups, 5 pull ups,, 15 half burpees

Skill Focus: Push Press
Warm up and build to a  . . .
Push Press 1 rm (2-3 attempts)

Warm up: 500 m row; 2 x 5 burpees, 10 split jumps, 10 kb sdhp; hip & squat mobility

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

Back Squat 1 Rm (2-4 attempts)
less than 2 months training?  5RM

WOD:

Warm up: 300 m row, 10 pass thrus, 10 windmills ea dir; 2x 8 mb jump squats, 8 mb high pulls, 8 push ups

Skill Focus: Power Jerk (push jerk)
Review, warm up and build to a heavyish push jerk. . .

WOD:

Teams of 3 (2 work, 1 rest)

Flip n’ fly:  15 tire flips/10 flying burpees (1 flips, 1 flies, 1 drives)

Out of gas:  max meter vehicle push (must use heaviest vehicle)—“rester” steers

Warm up: 500 m row or 400 m run; 2x 10 jump squats, 10 light good mornings, 10 sit ups, 10 spiderman lunges

Skill Focus: Deadlift
Warm up and build to a . . .
Deadlift 5 rm (2 or 3 attempts)*each rep from a dead stop—no bouncing

Warm up:  250 m row; shoulder mobility, 10 pass thrus; 2x 10 squat jumps, 10 kb swings, 10 push ups (elbows in)

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

Press 1 rm (2 or 3 attempts), 3 x 3 @ 90%

WOD: