Strength (20 mins): Strict Shoulder Press

Warmup:  Row 500, Squat and Shoulder MOB, Burgener Warmup
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10 Round EMOM:

Power Snatch from Floor + Hanging Full Snatch 60-70% of 1 Rep Max

***If you are a newer athlete/member, your overhead squat is likely not perfected yet.  So we want you to focus on holding in the bottom position for at least 3-5 seconds.  So don't be concerned with using much weight.  Use a PVC Pipe or empty bar if necessary and focus on bar path and bottom position.  
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6 Minute AMRAP:
30 DU's or 60 Jump Rope (singles)
15 Vertical KB Swings 53/35
rest 3 Minutes then:

6 Minute AMRAP:
10 Box over Jumps 24/20
10 Toe 2 Bar
rest 3 Minutes then:

4 Minutes: 
Max Effort Row for calories



Two great Mob videos from KStarr below...

Warmup:  10 Minutes -  Run 400, Squat and Front rack Mob, Leg swings...get those hamstrings ready.  Remember how sore you were from the Good Mornings back on 4/15...you shouldn't get nearly as sore from them this time.  Come early if you need more warmup/mob time.  
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Linear Strength (20 mins) - Need to start at 10 Min after -
Good Mornings 5 x 3 reps @ 80-90% (10-20lbs heavier than 04-15-13)
*Keep back arched to focus on upper to middle back strength 
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WOD:
In 3 Mins:  
Run 400 Meters
Max Front Squats 135/95
...rest 3 Mins

In 3 Mins:
Run 400 Meters
Max Front Squats 95/65
...rest 3 Mins

In 3 Mins:
Run 400 Meters
Max Front Squats 65/45
**Load the bar to strip weight accordingly 

There will be TWO different team WODs tomorrow.  You'll see in the first one that obviously the more beginner level athletes will almost all be not capable of yet.  So, they'll be doing Team WOD #2.  Also, these can be done as teams of two if necessary.
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Team WOD # 1 :  Teams of 3 

- 1 Rope per Team of 3
Max Rope Climbs in 3 Minutes

Then, directly on to...
- Same Team of 3 - 1 Barbell per Team of 3

- Max Clean and Jerk in 10 Minutes (Score is Total Cumulative Load)
   rest approx 10 Minutes then...

Same teams of 3 - Relay Race

-6 x 500 Meter Row Relay Race
Each member must go twice and stay in order

You will need to use some strategy.  We will try to divide teams as evenly as available athletes will allow.   This is very similar to what you'd see at a competition.  You'll want to work up to a pretty heavy C & J before the WOD starts.  You'll likely only have time for maybe 3 lifts/attempts before you'll need to pass off to your partners.  
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Team WOD #2:  

Teams of 3 :  1 Person working at a time

- Each member rows 500 Meters (1 rower)
then directly into...

- total of 100 wallball shots 20/14 (NOT per person...just 100 total)
then directly into...

- total of 100 KB swings 53/35 (Not per person...just 100 total)
then directly into...

- total of 100 burpees  (not per person...just 100 total)
then onto...

Each member runs 400 Meters (must pass off the pvc/baton)

Warmup:  Run 400, Squat MOB
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Strength (20 mins)
Back Squat 5 x 3 reps @80-90% (10-20 lbs heavier than 04-12-13)
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Yes, I know you all are SO upset that you haven't been squatting enough lately so...here you go.  


WOD:  For time:
500 Meter Row
50 Back Squats 135/95
500 Meter Row

Off day tommorrow...but...I'll be there for "Open Gym" from 8 to 10 AM.  

Floor Press 5 x 3 reps @80-90% (5-15 lbs heavier than 04-10-13)
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WOD:  For time
10-9-8-7-6-5-4-3-2-1
Strict Chin Up
Chest slapping Push Ups
(Yes, only a few of you will be able to do these.  If you can't, then do 

Skill Work (15 mins)
Practice Pistols or One legged box squats
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WOD:
Workout #1 Begins at 00:00 (12 Minute Cap)
3 RFT:
Row 300 Meters
20 Wall Ball 20/14
10 Burpee over rower

then:
Workout #2 Begins at 12:00
Run 800 Meters for time

Warmup: Run 400 or Row 500, Squat and Shoulder mobility
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Strength (20 mins):
Deadlifts 5 x 3 reps @ 80-90% (10-20 lbs heavier than 04-08-13)
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WOD:  5 RFT:
8 Perfectly Vertical KB Swings 70/53
8 Goblet Squats 70/53
8 Toe 2 Bar

For those capable and ready for it:

Testing:  
-- 15 Min...Find 1 Rep Max (ish) -- Power, Full Clean or Clean and Jerk...your choice.

-- 15 Min...Find 1 Rep Max (ish) -- Power or Full Snatch

*Keep in mind, this isn't a contest...there's no prize money...don't be stupid attempting something beyond your capabilities...hence the "ish." If you hit a 10 # PR for instance, decide whether it would be alright to stop there or not.  Odds are you won't need the full 30 Minutes to find them both.  

Then: Pick 3 to 4 skills to test for 1 Minute.  This could be Max Du's, pullups, pushups, MU's, Ring Dips, single unders, calorie row, KB swings box jumps etc.  You could even do a 3 attempt max, unbroken wallballs.  
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For the newer athletes...and there's no small number of you...some of you might want to do a 3 rep or 5 rep max DL, Press, Push press, or Push jerk, Back Squat etc.  Keep in mind...if you're not completely comfortable with a movement...pick something else.  But, as you all have come to learn...you often need an approximate idea as to a # to use for percentages.  You can also choose several of the skills to do 1 minute tests on.

As well, a number of you are at or near that one month point where it's time to redo the baseline test.  You're likely going to see a pretty big improvement over your previous time.