Warm Up
2 Rounds
800m
10 Pull Ups
15 Push Ups

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats

Warm Up
2 Rounds
7 Front Squat
10 Pistols
100 Jump Rope
Army/ Crab

Mats
Ladders
Hurdles

WOD
Sprint Progression
10m Minute 1
20m Minute 2
30m Minute 3
40m Minute 4
All the way through
100m Minute 10

Warm Up
2 Rounds
Walking Lunge/ Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups   nb/bb
1200m Run

Warm Up
10 DeadLift
15 Lite American Swings
10 Back Extensions
> 2 Footed Bounds

Snatch Complex x 3
Jerk 5×5

WOD – Isabel
30 Snatch 65/45

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds
100yd Run
21 Air Squats

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

Thrusters 3×20
Snatch 3×5

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

Warm Up
2 rounds
10 Burpees
5 Snatch
10 Russian Swings
Butt Kickers/ High Knees

Mats
Ladders
Plyo

WOD
40 Meter Sprints
on the Minute
Every Minute
20 Minutes

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Thrusters 3×5
DeadLift 3×5

WOD – Grace
30 Reps For Time
Clean and Jerk – 115/65

Notice the steady-  NOT JERKY motion throughout

Warm Up
2 Rounds
Lunge / Lunge Backwards
10 Box Jumps
10 Overhead Squats

Burgener x 2

Push Press 3×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black band