Warm Up
25 Burpees
300m Sprint
High knee pulls / Lunge

Hang Clean/Jerk 3×12
Back Squat 5×5

WOD -” Quinn”
3 Rounds:
400m
50 Sit ups
50 Bach ext

Hollow Rock 3x30sec

Warm Up
3 Rounds:
10 Burpees
10 Push Ups
10 Back Ext

Mats
Ladders

Choice

Warm Up
10 Ball Push Ups
10 Push Press
10 American Swings

Thrusters 3×10
Clean 5×5

WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m

Bench Crunchies 1×150

Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 Russian Swings

Jerk 5×5
Landing Drops 3×10

WOD – “Ophelia”
50 – 40 – 30 – 20 – 10
Push Up
Pull Up

Russian Twist 3×10