Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
10m on minute 1
20m on minute 2
30m on minute 3
40m on minute 4
moving towards 100m on minute 10

Warm Up
3 Rounds
400m
20 Sit Ups
Burgener

Thrusters 3×15
Find your Front Squat Max
you have 15 minutes for your entire group

WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups