Warm Up
3 Rounds
15 Russian Swings
10 Alternating Pistols
6 Ninja Roll Ups

Clean and Jerk 3×20

WOD – KALSU
Start each Minute with 5 Burpees
Finish the Minute with Thrusters
WOD is Done when you get 100 Thrusters

Warm Up
2 Rounds
400m
10 Tuck Jumps
><Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – Charles
Back Squat Bulgarian

Warm Up
3 Rounds
10 DeadLift
10 Boxjumps
10 Burpees
100 Jump Rope

Mats
Ladders

Back Squat 15 Minutes
Find Your one rep max

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
3 Rounds
10 Snatch
400m
15 Burpees
20 Sit Ups

Mats 
Ladders

WOD
20 Minutes
100m Sprint (to sign and back)
21 Air Squats
21 Sit Ups
21 Push Ups
All Exercises to be done in Weight toom

Warm Up
3 Rounds
20 Sit ups
20 Air Squats
20 Burpees

OHS 5×5

WOD – Dave
Pull Up Progression
20 Minutes
Everyone gets there own station.

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats 
Ladders
Plyo

WOD
Sprint
20 yd Sprints on the minute
Every Minute for 20 minutes

Warm Up
10 DeadLift
Army Crawl><
10 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD- Blair
Last Man Standing
Push Press 95/65
Max Reps

Superman 3×30 Sec