30 db walking lunges (tot))
60 yd shuttle sprint
20 db bench press
60 yd shuttle sprint
40 sit ups (hands behind head)
60 yd shuttle sprint
20 db bo rows
60 yd shuttle sprint
AMRAP in 30 min
2 min rest btwn rds

Warm up: 400 m run/row, pass thrus & windmills; 3 x 10 pvc ohs, 10 hollow rocks, 10 scorpians, 10 iron crosses, 10 ball slams, 10 push ups, 10 db push presses (light)

Warm up:  300 m row; 2x 10 squats, 10 spiderman lunges, 10 plated good mornings (light), 10 back ext, 8 ring rows

Skill Focus: Deadlift
Warm up to working weight

The goal is to get 50 reps or as close to as possible with good form in a short

Warm up: 400 m 4un; 10 pass thrus, 10 windmills; 3 x 10 s hs hold, 8 kb swings, 8 nosedive push ups; mob-sh/oh/lacrosse ball

Skill Focus: OTM for 10 min complete 4-6 hspu
Level 3                     Level 2                                    Level 1

Warm up: 400 m run; 10 pass thrus, 10 windmills; 2 x 10 jump lunges, 30 s hs hold, 10 squats; Burgener as a group; mob--wrists, archer arms, hips

Skill Focus: Power Snatch & Snatch
Warm up and build to working weight

Level 3

Warm up: 300 m row, 2x 10 squat n sinks, 5 ea transverse lunges, 5 strict pull ups, 5 tuck jumps

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

Squat
4 x 4 + 2.5 – 5# up from last week

WOD:

Teams of 3 ish. . .

AMRAP ea station 8 min

40 m prowler pushes
rest 3 min

20 sledge strikes
10 lateral tire burpees
rest 3 min

100 m vehicle push
15 swings 53#/35#

Warm up: 400 m row/run, windmills and pass thrus; 15 pvc ohs, 15 pvc hollow rocks, 15 mb partner chest tosses, 15 ring rows, 15 push ups

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

Bench Press 5 RM (all levels) 2-3 attempts

Warm up:  100 singles, 10 pass thrus, 10 windmills; 2 x wall climbs x 4, 5 db/kb snatches ea side, 20 du's or attempts

Skill/Focus: Press
Warm up as needed and find a. . .

Press 3 RM (2-3 attempts)  or 5 Rm
WOD: 

Warm up: 300 m row; 2 x 8 mb dls, 8 mb high pulls, 8 mb cleans, 8 push ups w. arm raise, 10 ea ankle grabs; wrist/front rack mob

Skill Focus:  Power clean
Warm up and build to working weight. . .

EMOM for 12 min  use 65-75% 1 rm power clean