Warm Up
2 Rounds
7 Front Squats
Lunge/ Backwards
20 Sit Ups
6 Directional Split Jumps

Mats
Ladders

WOD
40m Sprint
20 minutes
On the Minute

Warm Up
3 Rounds
10 Cleans
10 Split jumps
400m

Ball Slam 3×20
Overhead Squats 5×5

WOD – Greg
20 minute
Push Press Progression

Knees to Elbows 3×15

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5x5 Heavy

WOD- Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
*increase load on EVERY rep 5-10lbs

Warm up
3 Rounds
15 American Swings
10 Alternating Pistols
5 Ninja Roll Ups

Clean And Jerk 2×20

WOD – KALSU
Bar Only
On The Minute Every minute Begin with 5 Burpees.
Finish the minute with Thrusters.
WOD is complete when 100 Thrusters is reached.

Warm Up
2 Rounds
20 Russian Swings
10 Air Squats
10 Box Jumps
10 Push Ups

Back Squats 2×10

WOD – Eugene
Back Squat Bulgarian (BRING YOUR SHEET)

Warm Up
1600m Run

Find Your Back Squat Max

Warm Up
3 Rounds
10 DeadLift (LIGHT!)
10 Box Jumps
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
5 Rounds
400m Run
50 Push Ups