Day 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

American Swings 
3×20
Clean 
5×5

WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run

3×30 Sec
Back Extensions
Knee ups
Russian Twists

Day 14
Warm Up
30 Burpees

Mats
Ladders
Tuck jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB

MedBall Lunge and Twist
3 Lengths

Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Thrusters
3×5

Deadlift
5×5

WOD
Grace
30 Clean and Jerks
For Time
65/115

Knees to Elbow
4×20

Day 10
Warm Up
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance
3×10

Push Press
5×5

WOD
Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB

Plank
3×30 sec

Free Lift
NO HEAVY LIFTING!

Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death by Burpees
5 Min Max Reps

Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel

Clean 5×5

WOD
21 15 9

WOD
Clean Pulls 95/135
Push Press 75/115

Seated Twist 3 x 30sec

Day 8
Warm Up
1200m

Thrusters
3×10

Back Squat
5×5

WOD
12 15 9
Cleans 65/95
Box Dips

3x30sec
Back extenions
knee Ups
Russian Twists

Day 7
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders
Split Jumps
5×5

WOD
20 Min
100m Sprint
21 Air Squats
21 sit Ups
21 Push Ups