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

American Swings 3×20
Split Jerk 5×5

WOD
75 Clean And Jerks 95/65

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders

WOD –
30 Minute EMOM
20 yard Sprints

Dress Accordingly

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Thrusters 3×15
Push Press 5×5

WOD
100 Snatch Pulls
100 Snatch
100 Snatch Press
100 OHS

Free Lift

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 3×10

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crab/Military Crawl
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD
100 Ball Slams

Students may wear any athletic attire they want to the final
School Dress code applies

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box Jumps 24″/20″
1 Min SDLHP 24/16
1 Min Ball Slams 20/12
1 Min Jump Rope every 10 equals 1 rep
1 Min rest

Warm Up
5 min AMRAP
5 Push Ups
10 Sit Ups
20 Air Squats

SDLHP 3×10
Ball Slam 3×20

WOD – Qualifier
4 Rounds
20 Push Press 65/45
20 Box Jumps 24″/20″
20 SDLHP 24/16
20 Ball Slams 20/12
50 Jump Rope

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

Mats
Ladders
Depth jumps x30

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squats
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat
200m Sprint