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: 

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