Warm Up
Mobility

Workout of the Day (WOD)

Open Gym / Skill Day

Make up a WOD of choice Lumber Jack 20 (if missed yesterday)

Work on your weaknesses

Practice the Broward Affiliate Cup WODs

WOD#1
10 Dead Lift 225M/155W

200 Meter Row

30 KB High Pull 70M/53W

20 Wall Ball 20M/14W

50 Meter Overhead Lunge 45M/25W

100 Meter Sprint

3 Females line up behind one course and 3 Males line up behind the other course.  
Each Female and Male must complete the entire circuit prior to the next Female or Male in line. Once all three Males and three Females complete the circuit the combined time is your score.

WOD#2  15 minute cap

5 Rounds of 1 Minute to compete

10 Burpees

Max Snatch (Power, Squat, any) 95M/65W

2 min rest between rounds

1 male and 1 female start on first minute 
then 2nd male and female do second minute
then 3rd male and female do third minute
and we do 5 cycles so everyone does one minute on two minute rest as the other 2 athletes go. 
Score is the amount of Snatches completed. 
This is very similar to last years workout I programmed with Dead lifts if you were there.

WOD#3  15 min cap
”Clean Ladder”

3 Squat Cleans 115 both men and women/ men have to do overhead

3 chest to bar pull ups

6 Squat Cleans

6 chest to bar pull ups

9 Squat Cleans

9 chest to bar pull ups

etc……….

continue rotating through 3 women first then 3 men until 15 min cap. Score = total reps.