Warm up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russsian Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Front Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

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

Falling Starts 20

Mats
Ladders

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

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext

Mats
Ladders
Plyo Boxes

WOD
30 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
Army Crawl/Crab walk
400m
10 Box Jumps
10 Hang Clean

Overhead Squat 3×15
Cleans 5×5

WOD – Valarie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull UPs

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

American Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk
95/65

Warm Up
1600m

WOD – Qualifier
21-15-9
Push Press
Box Jumps
SDLHP
Ball Slams
Jump Rope (add a zero to the 21-15-9)

Military Challenge

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders (attempts)

American Swings  2×20
Push Press  5×5

WOD – Death by Burpees
5 Minute AMRAP

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders/Attempts
20 Russian Swings

Mats
Ladders
Plyo

WOD
20 Minutes
20 yd Sprints on the minute
every Minute