Warm-up:
200m Arms only Row
200m Arms/Body Row
200m Legs only Row
3 Rounds
50 Single Rope Jumps
10 Archer Rows
10 Hollow Rocks
5 Inch Worms
Hip/Shoulder Prep

Power:
Max Weight Pullup

Workout of the Day:
Complete as many rounds as possible in 5 minutes:

15 Box Jumps
20 Situps
7 CTB Pullups

*Repeat for 4 rounds - 2minute rest between rounds*
Score is total number of rounds

Post rounds to comments
Recovery:
Foam Roll- Back/Lats
2 Minute Drill - Internal Rotation

Warm up:

Adductor magnus stretch
Hamstring stretch
Quad stretch
Pass throughs (10)
Pec stretch

Then…

500 m row/damper 4

3 Rounds:
10 Ring rows
10 DB Push press
10 Step ups
10 Supermans

Work out of the Day:

Shoulder Press
5-5-5-5-5

*increase weight each set

then….

500 m row, GO FOR PR!

Post thoughts to comments.

Warm-up:
200m Run
2min Jump Rope
3 Rounds
10 Ring Pushups
10 Hollow Rocks
:10 Sec Handstand Holds
5 Burpee Side laterals
Shoulder mobility and Prep

Skill:
Candle Sticks Practice 5 minutes

His Body Control and Strength is INSANE!!!!!

Workout of the Day:
10,15,20,25
Slapping Pushups
40,30,20,10
Double Unders

Post time to comments

Recovery:
Foam Roll-Back
2minute Drill for Shoulders

Warm up:

500 m row

3 Rounds:
10 Pass throughs
10 box jumps
10 hip extensions
10 KB/DB swings
10 SDHP/light bar
10 Push press/light bar

Review:
Power clean
Game standards

Work out of the day:

CrossFit Games Open WOD

Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball

Post rounds and reps completed.

Warm-up:
500m Row
3 Rounds
10 Squats
10 Hip Extensions
10 Alternating Box Jumps
5 Inch Worms
+ Hip Prep

Skill:
Back Squat Technique

Workout of the Day:

Back Squat
(8,5) 3-3-3-3-3-3-3

Recovery:
Ball Roll Hips/Back 3 Minutes

Warm up:

2 Rounds
20 Jumping Jacks
20 Split Jacks
20 Seal Jacks
10 Single leg March
10 Walking Lunges
10 Power Skips
10 Burpees
10 Figure Fours
Butt Kick Run
10 Prisoner Squats
10 Inch Worms

Work out of the Day:
3 Rounds for time of:

100 m run
50 KB/DB swings
100 m run
50 Sit ups
100 m run
50 Push ups
100 m run
50 Super mans

Recovery:
Stretch/roll calves/hamstrings

Post thoughts to comments.

Warm-up:
500m Row (damper 2-4)
400m Run
250m Row (Damper 5-7)
200m Run
+ Hip Prep
Shoulder Mobility

Workout of the Day:
This is NOT A TIMED WORKOUT!  Use light to moderate loads.

4 rounds:
15 pass throughs
15 pull ups
15 hip extensions or Reverse Hypers
15 kb/db swings
15 Bench Press
10 GHD Situps

Finish Work:
Foam/Ball Roll