103015

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

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102915

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

102815

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