Warm Up
1200m Run

Thrusters 3×15
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans 95/65
Tricep Dips

3×30 Sec
Knee Ups
Back Extensions
Russian Twists

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

Mats
Ladders
Split Jumps 5×6

WOD 
20 Minutes
Sprint 100 yds
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
heel to heel ><

Clean 5×5

WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 115/75

Russian Twists 3×30 Sec

Warm Up 
3 Rounds
10 Deadlift
20 Situps
10 Box Jumps

Russian Swings 3×20
Snatch 5×5

WOD – Chelsea
30 Rounds
5 Pull ups
10 Push Ups
15 Air Squats

*Block 3 will do the WOD EMOM

Warm Up
3 Rounds
100 Jump Rope
Lunge/ Backwards
10 Front Squat
1 Burgener

Deadlift (Educate) 3×10

Mats
Ladders
Plyo Boxes

WOD – Sprint
20 Yard Sprints
on the minute
every minute
for 20 Minutes

Warm Up
2 Rounds
10 Front Squats
10 Russian Twists
10 Burpees
High Knee Pulls/ But Kickers

Burgener x 2
Overhead Squat 3×5

WOD – Barbara
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups