Warm Up
3 Rounds
15 American Swings
10 Pistols
10 Ninja roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD
Your Choice

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×6

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5×5

WOD- Dave
Pull Up Progression
20 Minutes

Planks from the hands
6x30sec
straight x 2
Right x 2
Left x 2

Warm Up
2 Rounds:
10 Tuck Jumps
Lunge><
10 Sit Ups

Find your Bench Max

WOD – Bench Bulgarian

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders
Hurdles

WOD
20 Yd Sprints
on the minute every minute
for 20 Minutes

Warm Up
3 Rounds:
10 Pull Ups
20 Burpees

Mats
Ladders
Ply Boxes

WOD
3 Rounds
for Time
400m
50 Air Squats