Warm Up
2 rounds:
Walking Lunge/w a twist><
10 OHS
20 Sit Ups
20 Double Under Push Ups

Clean 5×5
Russian Swings 3×20

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups Blk Band/No Band
1200m Run (no Rain)
250 Jump Rope (If Rain)

Toes to Bar 3×15

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 2×10
Snatch 3×5

WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups

Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w a twist

Mats
Ladders
Plyo

Depth jumps 1×20

WOD
40 Meter Sprint
on the Minute every minute
20 Minutes