Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions

Mats
Ladders

Depth Jumps
5×10

WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats

Day 29
Warm Up
25 Burpees 400m
High Knee Pulls/Lunge

Hang Clean and Jerk 
5×15

Back Squat 
5×5

WOD 3
Rounds
400m
50 Sit Ups
50 Hip Extensions

Hollow Rock 3×30 sec

Day 28
Warm Up 
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?

Mats
Ladders

WOD
25 Minutes
40m Sprints
On the minute 
Every Minute

Day 27
Warm Up
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters
3×15

Cleans
5×5

WOD
3 Rounds
21 Russian Swings 20/24
21 Push ups
400m

100 Sit ups

Day 26
Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 Overhead Squats
15 Russian Swings

Snatch Balance
3×5

Split Jerk
5×5

WOD
50-40-30-20-10
Push ups
Pull Ups

Medball Lunge and Twist
4 Lengths

Day 25
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders

WOD
20 Minutes
Run 100
Jog 50
Walk 50
21Air Squats
21 Sit ups
21 Air Squats

Day 24
Warm Up
400m
10 Box jumps
Walking Lunge
Backwards
400m

Russian Swings
3×20
Front Squat
5×5

WOD
5 Rounds
15 Overhead Squats 45/65
400m

Day 23
Warm Up
21-15-9
Hang Clean
Sit ups
Push Press
400

Mats
Ladders
100 Pogos
no rope

WOD
15 Rounds
100m run
21 Air Squat

Day 22
Warm Ups
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups

Thrusters
3×15

Snatch
5×5

WOD
5 Rounds
15 KB Bench
15 Pull Ups
400m

3×30 sec
Back Extensions
Kick Outs
Russian Twists

Day 21
Warm Up
800m

Box Jumps
3×20

Snatch
5×5

Free Lift