Warm Up
3 Rounds
Army Crawl/Crab
100 yd KB Farm Carry
10 KB DeadLift
400m Run

Ball Slams 3×20
Front Squat 5×5

WOD – Kevin
Last man Standing
Russian Swing 24/20

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

Mats
Ladders

WOD – Sprint Progression
Sprint 10yds on the first minute
Sprint 20yds on the second minute
Continue until you get to 100yds on the 10th minute

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

American Swings 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box Jumps

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD – Issac
Bench Bulgarian

Hollow Rock 3x30sec

Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge><High knee Pulls

Find Bench Max

Mats 
Ladders
Hurdles

WOD
10 Rounds
100m
21 Air Squats

Warm Up
3 Rounds
400m
20 Sit Ups
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD – Henry
Snatch 65/45
Last Man Standing

Warm Up
3 Rounds
5 Front Squat
Lunge / Backwards
10 Sit Ups
6 Directional Split Jumps

Mats 
Ladders
Depth Jumps 25

WOD
Sprint
40m
on the minute every Minute
for 20 Minutes

Warm Up
20 minute Run

Mats
Ladders

Flexibility Training

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army/ Crab

Ball Slams 3×20
OHS 5×5

WOD – Greg
Push Up Progression
20 Minute

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

Russian Swings 3×20
Split Jerk 5×5

WOD – Frank
Lucky Sevens
Strict Press 7×1
Push Press 7×1
Jerk 7×1
Increase load each rep