Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgner x5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance – 65/45
Wall Ball 20/12
Ball Slam 20/12
KB Thrusters 20/16

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD – 
200m Run
50 Squats
200m Run
40 Squats
200m Run
30 Squats
200m Run
20 Squats
200m Run
10 Squats

Warm Up
25 Burpees
300m Run
High  Knee Pulls>
Lunge<

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m Run
50 Sit Ups
50 Back Extensions or  GHD

Warm Up
3 Rounds
Kettlebell Lunge and twist><
10 Burpees
10 Push Press
10 Back Extensions GHD?

Mats
Ladders
Split Jumps 5×6

WOD – Sprint
20 Minutes
40 yard Sprints

Warm Up
2 Rounds
10 Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Cleans 5×5
KettleBell Dead Lifts 3×20

WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3×5
Split Jerk 5×5

WOD- Ophelia
50-40-30-20-10
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLift
20 Sit Ups

Mats
Ladders
Plyo

WOD
20 Minutes
Run 100
Jog 50
Walk 50
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
400m

American Swings 3×20
Squat 5×5

WOD – Nancy
5 Rounds
15 OHS 65/45
400m

Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400 after each round

Mats
Ladders

Tuck Jumps 3×15

WOD – 
15 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 2×15
Snatch 5×5

WOD – Melissa
5 Rounds
KB Bench Press 24/16
15 Pull Ups NB/BB
400m Run