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

Mats
Ladders
Plyo Boxes

Free Lift
NO HEAVY LIFTING TODAY
NO DEAD LIFT

Warm Up
2 Rounds
Walking Lunge>Lunge with a Twist<
10 Overhead Squats
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
2 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds >

Snatch Complex x 2
Split Jerk 5×5

WOD – Isasbel
30 Snatch 65/45

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

Thrusters 3×20
Snatch 5×5

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

Warm Up
3 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge With a Twist

Mats
Ladders
Depth Jumps 1×20

WOD – 
40 Meter Sprints
on the Minute
every Minute
for 20 Minuts

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

Front Squat and Jerk  3×10
DeadLift 5×5

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

Warm Up
2 Rounds
Lunge> Backwards<
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
THrusters 65/45
Pull Ups NB/BB

Plank 3×30 Sec

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD-  Death by Burpees
5 Min Max Reps
HAnd Release Burpees

Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD 
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Up