DC Challenge.

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 7s
Strict Press 7×1
Push Press 7×1
Split Jerk 7×1
Increase Loads each single Rep

Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 Jump Rope

Mats 
Ladders

WOD – Annie
150 Jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit Ups
30 JumpRope
10 Sit Ups
10 Minute Time Cap
If WOD is not completed then Log reps completed for Score

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

Clean and Jerk 3×15
Front Squat 5×5

WOD – KALSU
EMOM
5 Burpees
Finish The minute With Thrusters (Bar Only)
You are done when you reach 100 Thrusters

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

Mats
Ladders
Plyo

WOD – 
20 Minutes
100m Sprint
21 AirSquats
21 SitUps
21 Push Ups

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

Overhead Squats 5×5
Bench Press 3×10

WOD – Dave
Pull Up Progression
20 Minutes

Warm Up
3 Rounds
10 Tuck Jumps
Lunge><
20 Knees above Waste

Snatch Complex x 3
Push Press 5×5

WOD- Bulgarian
Bench Press

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

Mats
Ladders
Find 1 Rep Bench Max (
(group is slotted 10 minutes for this task)

WOD – Sprint
20 yd Sprints
on the minute
every minute
for 20 minutes

Warm Up
2 Rounds
10 DeadLift
army Crawl ><
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – Blair
Push Press Max Reps 95/65

Warm Up
3 Rounds
10 Snatch
10 Pulls
20 Burpees

Mats 
Ladders

Tuck Jumps 3×15

WOD
3 Rounds
400m
50 Air Squats