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

Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps

Russian Swings
3×20

Snatch
5×5

WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions
3×30

Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener

DeadLift
3×10
Educate

Mats
Ladders

WOD
20 yd Sprints
On the minute
Every minute
For 20 minute

Day 3
Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pull
Butt kickers

Ninja / Bear /Hunter

Snatch Complex x 3

Overhead Squat
5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball
Sit on it

Superman
3×30 Seconds