Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x3
Cleans 5×5

WOD – Allen
Air Squat Progression
20 Minutes

Toes to Bar or Knees above waste
3×25

Warm Up
3 Rounds
400m
Burgener
20 Sit Ups

Mats
Ladders
Plyo

WOD – Sprint Progression
Minute 1 – 10 Meters
Minute 2 – 20 Meters
Minute 3 – 30 Meters
all the way through
Minute 10 – 100 Meters

Warm Up
3 Rounds
400m
10 Hang Cleans
10 Sit Ups
10 Back Ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups

Everyone goes together.  If yo are waiting for a station you are doing burpees.  The groups score will be the highest amount of burpees done while waiting for group to finish the workout.  When you are done you do burpees until the rest of your group is done. Log quantity of burpees that you do.