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buy-in run 400m or row 600m
3 rds
10 walking high kicks (r+l=1)
5 inch worm walks
5 static air squats
5 jump squats

mobility:
10 pvc pass thru

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

3rds
15 deadlift 135/95, 115/75, 95/65, 75/45
10 front squat " "
5 hspu (10sec hs-hold)
rd 1 run - around the bldg
rd 2 row - 500/400m
rd 3 bike - 2min

2 rds
90 second bike
200m jog
90 second row

GROUP RED LINE for dynamic and static stretch

15 MInutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -

15 MIN AMRAP
5 power snatch [ beginners follow coach direction. Intermediate should use 50%-60% of your 1 rep max that you established in skill work] 10 pull ups (jumping or band)
5 OH Squat (back squat or front squat)
10 T2B

5 rds
25 sit ups - any style
25 DU

buy-in 600/500 m row
then.. 3 rds
10 air squat
5 inch worm
10 superman

Group RED LINE ladder

100 wb sit ups
200 m run
100 hr push ups
200 m run
100 k2C
200 m run
100 KB swing
200 m run
100 KB goblet
200 m run
100 ball slam
200 m run

coaches choice

partner row
3 rds
a1 row 1 min a2 rest

group stretch

2,000 meter row for time

21-15-9
3 rds
21 Bike
15 box jump 24/20, 20/14
9 press 135/95, 115/75, 95/65, 75/45

15 - 25 - 15
weighted triceps ext
weighted lunges