Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x3
Cleans 5×5

WOD- Allen
Air Squat Progression
20 Minutes

Warm Up
Burgener x 4

Mats
Ladders

Box Jumps 4 Lengths

Sprint Progression
10m
20m
30m
40m
50m
On the minute every minute for 10 min

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit ups
10 Back Ext

Front Squat 5×5
Thrusters 3×20

WOD – “Zena”
21-18-15-12-9
Push Press (40kg Bar)
Pull Ups

Plank 3x30sec
Push Up Position x3
Right Knee to Arm Pit x3
Left Knee to arm Pit x3

Warm Up
3 Rounds:
Gorilla/Lunge
1 Burgener
15 Sit Ups
15 Box Jumps

Mats
Ladders

Depth Lateral Jumps 10 x 1 (10 Each Side)
Sprint
40m Sprints on th Minute
Every Minute
For 30 Minutes

Open Workout 15.4
Warm Up
400m
Dead Bug 3x20sec
7 inch worms
10 Pull Ups
15 Burpees

Wall Balls 3×20
Snatch 5×5

WOD – Yolanda
Buy in
25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Cash out
25 Box Jumps