Warm up: Taylar

Skill Focus:  Power Clean & Clean
Warm up to 70ish% and. . .                                  

EMOM 2 pc & 1 c @70%; add weight each rd if possible
4 rds of 3 min of work* w/ 1 min rest btwn

Level 3

Warm up: 10 arm circles R/L forward/back, 2 x 10 squat jacks, alt hand/leg  high kicks, 30 s hs hold or walking progression, walkout push ups, light 1 arm swings

Mobility:  trap bar smash, hamstring/glute on box 30 s ea

Skill Focus: DB Snatch

Warm up: 400 m run; 3 x 10 lunges, 10 jump lunges, 10 inchworms, 10 soccer kicks, 10 sit ups, 10 back ext

Skill Focus: Review of Sit Up/Back Extension standards

Levels 2 & 3
Run 800 m
50 back extensions
50 sit ups
3 RFT

Think food doesn't affect your child's behavior?  Think again. . .

In Teams of 2 with only 1 person working at a time

2 mins of turf shuttles in 25 yd increments
2 mins of  balls  slams
2 mins of tire flips
2 mins of burpees
2 mins of pull ups

Complete 3 sets for max reps

Skill Focus: Back Squat
Build to working weight. . .

Back squat 3 reps EMOM for 10 min @80% AFAP
3, 5 min amrap w/ 1 mi rest btwn

Level 3
5 strict hspu
7 strict t2b
9 Russian kb swings 70#/53#

Level 2

Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 prisoner squats, 10 spiderman lunges, 10 single arm db/kb press(tot), 5 chin ups

Mobility:  shoulder/front rack

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

Warm Up: 10 jumping jacks, 10 vertical jumps to target, crab walk, 10 lateral jump, 10 push-ups, 200-meter run

WOD:
21-15-9
burpees
pull-ups
Sit-ups

Rest 1:00
15-12-9
Pull-ups|

Warm up: 10 pass thrus, 10 windmills, run 400 m, 10 pvc/light good mornings, 10 ball shrugs, 10 walking toe touches, 10 alt straddle toe touch, 10 walk out (and all the bay back up) push ups

Mobility:  Hamstrings/Glutes

Skill Focus: Deadlift