Warm Up
15 minute
tabata run

Find your Front Squat Max (15 Minutes)

WOD – Front Squat Bulgarian

Warm Up
3 Rounds
Lunge / High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats 
Ladders

WOD
Sprint Progression
10m minute 1
20m minute 2
30m minute 3
all the way to 100m

Warm Up
2 Rounds
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD
20 min Box Jump Progression
Use Curb To the side of the weightroom
one person Time

Warm Up 
2 Rounds
10 Pull Ups
10 Push Ups
Snatch Complex
Lunge / High Knee Pulls

Mats
Ladders

WOD
10 Rounds
100m Sprint
21 Air Squats