Warm up:  100 m shuttle run (to the gate and back); lunges w/ raises x 10, split jumps x 10, transverse lunges x 10, strt leg toe touches x 20, push ups x 10, sit ups x 10

Skill Focus: Sprinting

Partner sprints (1:1, 1 works 1 rests)

Skill Focus: Back Squat
Warm up and build to. . .
Back squat 2 x 3 @ 85% of 1 rm
3 x 3@ 90%

WOD: 

20 yd bear crawl*
20 lateral hops over hurdle (total)
20 ball slams 20-40#/14-30#
20 kb or db sdhp 50+/35+

Warm up: 400 m run; shoulder mobility; 2 x 8 push ups w/ arm raise, 8 ring rows, 10 plank up/downs, 20 mtn clmbrs

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

Floor Press 2 rm*  2-3 attempts

Teams of 3

40 m tire flips
40 m crab walk/bear crawl (switch halfway)
db alt rev lunges 10 ea leg 35-40#/25-30#
AMRAP for 24 min

Warm up: 2 x 200 m run; 10 pass thrus, 10 windmills, 5 kb sdhp, 5 mb cleans, 5 mb push ups; shoulder mob

Skill Focus: Power Clean
warm up to working weight. . .

1 power clean E30s for 10 min @ 80-85% of 1 rm

WOD:

Warm up:  300 m run; 2 x 8 scapular pull ups, 5 strict pulls, 8 hand release push ups, 10 hollow rocks

Skill Focus: Weighted Push Up
Review form (no thighs/pelvis touching ground, chest must touch)
Weighted Push Up 1 RM  3-5 attempts

WOD:

Warm up: 300 m row, front rack/hip/glute mob; 10 alt lunges w/ front raise, 10 split jumps, 10 mb strt leg dl's, 10 mb cleans, 10 mb presses

Skill Focus:  DB Step ups
review form and warm up sets. . .

Strength

Warm up: 2 x 200 m run, 20 forward/lateral

Skill Focus: Kipping swing
Warm up spending 5-7 min practicing the kipping swing
1 x max rep kipping pull ups

 WOD:

5 x 50 yd flying start 45 s btwn

Warm up: 100 jumpropes, 50 du's (attempts), 10 pass thrus, 10 windmills, 10 pvc ohs, 10 push ups, 10 sit ups; Burgener warm up x 5

Skill Focus: Snatch
Form & technique review.  Warm up and build to a . . .

(12) Quarters = 25 lunges      300 points possible
(10) Dimes = 10 tuck jumps  100
(18) Nickels = 5 burpees          90
(10) Pennies = 100 m sprint    10