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

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: