Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings

Falling Starts x40
Mats
Ladders

Split Jumps 5×6 (For Speed and Form)

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds:
Army Crawl / Crab Walk
10 DeadLift Middle Heavy
400m

Ball Slam 3×20
Front Squat 5×5

WOD – “Kevin”
Russian Swing Max Reps
24kg/20kg

Superman 5x30sec

Warm Up
3 Rounds:
Lunge / High knees
10 Burpees
10 Sit ups
10 SDLHP

Ladders
Mats
Hurdles

WOD 10 Minute Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 Yards on Minute 3
Up to 100 Yards

Warm Up
3 Rounds:
10 Burpees
10 Tuck Jumps
10 Thrusters

Snatch Complex x 3
Push Press x 5

WOD – Bulgarian
Front Squat

Hollow Rock 3×30

Warm Up
2 Rounds:
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box Jumps (Outside)

3×10 Sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pull

Mats
Ladders
Hurdles

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
400m
20 Sit Ups
1 Burgener
400m

Thrusters 3×20
Front Squat  Find Max 20min

WOD – Henry
Snatch Max Reps

Toes To Bar 3×15

Warm Up
3 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders

Lateral Depth Jumps 20×1

WOD
On the minute for 20 Minute
40 yard Sprints

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab

Ball Slam 3×10
Overhead Squat 5×5

WOD – Greg
20 Minute
Push Up Progression

4×25 Knees to Elbows

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats

Russian Swings 3×20
Jerk 5×5

WOD – Frank “Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Jerk

Increase load every set