Warm Up
2 Rounds:
10 Bench Press
20 Sit Ups
20 sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – ” Karen”
150 Wall Balls
For Time

Handstand / Push Up Practice

Happy Birthday Bob
Music Appreciation Today

Warm Up
2 Rounds:
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats/Ladders

Sprint Progression
10m on Minute 1
20m on minite 2
30m on minute 3
All the way thru
10 Minutes

Warm Up
2 Rounds:
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – “Jackie”
50 Thrusters
30 Pull Ups
1600m Run

Core
3 Rounds:
20 Back Extensions
20 Knees to Elbows
20 Russian Twists

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds

Split Jerks 3×10
Snatch Complex x 2

WOD – Isabel
30 Snatch
adv lifter to use 40kg?

Core
Hollow Rock 3×30 sec