Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Up
400m

Burgener x 3
Cleans 5×5

WOD
20 minute
Air Squat Progression

Knees to Elbows
3×20

Warm Up
Burgener x 4

Mats
Ladders
25 Box Jumps

WOD Sprint Progression
Min1 – 10 M
Min2 – 20 M
Min3 – 30M
min4 – 40M
>
>
>
>Min10 – 100M

Warm Up
3 Rounds
15 Hang Cleans
20 Sit Ups
15 Back Extensions

Thrusters 3×20

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

Partners do Burpees while they wait to start
and while they wait to finish

Warm Up
3 Rounds
Lunge/Crab
Burgener
25 Sit Ups
15 Box Jumps

Mats
Ladders
Lateral Depth Jumps 20 alternating

WOD
30 Minute EMOM
40 meter Sprints

Warm Up
3 Rounds
400m
Lunge><
10 Push Press
10 Sit Ups

Ball Slams 3×20
Snatch 5×5

WOD
25 Box jumps (by in)
21-15-9
Push Press
Pull Ups
Air Squats
Sit Ups
25 Box jumps (payout)

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

American Swings 3×20
Push Press 5×5

WOD
Bar 1
10 Snatch
20 Cleans
30 Push Press
Bar 2
40 Back Squats
50 Clean Pulls
No Bar
60 Box Jumps
70 Triceps Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
Depth Jumps 25

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats
400m

Warm Up
3 Rounds
1 Burgener
5 Pull ups
10 Air Squats
100 Jump Rope

Thrusters 3×20
Overhead Squat 5×5

WOD
75 Snatch
95/65

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
30 Min
AMRAP
100m Sprint
21 Air Squats
21 Push Ups
21 Sit Ups

Warm Up
3 Rounds
400m
10 Box jumps
5 Hang Clean
Bear Crawl/Crab Walk

Overhead Squat 3×10
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Pull Ups
Air squats