Warm Up
3 Rounds:
Burgener
15 Sit ups
10 Back Extensions
10 Box Jumps

Mats
Ladders
3 point starts x 10
10 Lateral Depth Jumps

Sprints
40 yards
on the minute
every minute
for 30 minutes

Warm Up
2 Rounds:
400m
10 Push Press
10 Sit Ups GHD?

Snatch 5×5

WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Plyo Box Jumps

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

American Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Front or Back Squats
50 Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air squats
100 Sit Ups

3×20 Toes to Bar

Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Falling Starts 20
Depth Jumps 20

WOD
400m
50 Squats
400m
40 Squats
400m
30 Squats
400m
20 Squats
400m
10 Squats

Warm Up
4 Rounds:
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Ext

Mats
Ladders
Hurdles (Boxes)

WOD
30 minutes
100m
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
10 Box jumps
10 Hang Cleans
10 Sit Ups
10 Burpees

Cleans 5×5

WOD – Valerie
50-40-30-20-10
For Time
Push Ups
Sit Ups
Air Squats
Pull Ups

Warm up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Jerk 5×5

WOD – Ursula
75 Clean and Jerk (115/65)

Superman – 5×30

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders
10 American Swings

Mats/Ladders

Depth Broad Jumps 20

30 Minutes
20 yard Sprints
on the minute
every minute

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

3×30
Back Ext
Knees to Elbows
Russian Twist

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 5×6

WOD
5 Rounds
300m
50 Push Ups