Mobility - get a foam roller into Lats, use the wall to open hips and stretch quads

Met-con - Isabel
30 x snatch

Have a plan and stick with it 2nd half is when it hits you

Strength - 1 rm Press

mobilise in-between lifts to recover from Isabel

Mobility - Barbell into front of shoulder work internal range, hip mobility

Met-con - 7 min ladder
3,6,9,12, etc
thrusters
burpee

Skill - 10 min EMOM
odd - 50 Double unders (unbroken)
even - 30 sec plank hold

Endurance - this is a must do

Row - 10 x 250m

Mobility - spend time looking at your Ankles and hips will post extra mobility focus for you guys

Met-con - 3 rounds
500m Run
21 Wall Ball
12 TTB

Oly - 1RM Snatch

Prob wanna start about 50% of previous 1RM 5-7 lifts

Strength - 1RM Back Squat

yet again start heavy get up to your previous weight quick then rest longer before your heavy last 3

If you dont have your own rope yet buy one or ask santa as you will be doing a lot of double under practice

Metcon - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Jerk 70/50
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
Pull ups

Skill - 300 double unders
20 vups every time you break

Strength - 10 x 3 Back squat

Oly tech - Clean and Jerk drills

building for better mechanics

Met con - 4 rft

10 SDHP 50/37.5

10 TTB 

10 push press 

10 Hang power snatch 

Strength - 1 RM Back squat 

what a good pull from the floor looks like

Metcon - 4 RFT
5 Power clean 70/50
200m run

Skill - kipping and bounding

- for time
60 pull ups

we will be using these times as bench marks

- For time
60 box jumps

we will be using as bench mark

Please post your scores in comments