Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lifts

Russian Swings 3×20
Snatch 5×5

WOD
20 Minute
Box Jump Progression (Outside)

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex 3
Push Press 5×5

WOD
Bench Press Bulgarian

Warm Up
3 Rounds
400m
25 Sit Ups
1 Burgener

Find you Bench Max

WOD
10 Rounds for Time
100m Run
21 Air Squats

Warm Up
3 Rounds
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split jumps

Mats
Ladders

WOD
Free Lift

Sometime during the period weigh yourself
and Log it on the board

Warm Up
3 Rounds
10 Cleans
10 Split jumps
Army Crawl/Crab

Ball Slams 3×20
Overhead Squats 5×5

WOD
20 Minute Progression
Push Ups

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
10 Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerks 5×5

WOD
Strict Press 7×1
Push Press 7×1
Split Jerk 7×1
Add weight to each single rep

Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
Do It under 10 Minutes
150 jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit Ups
30 Jump Rope
10 Sit Ups

Warm Up
3 Rounds
15 Russian Swings
10 Pistol Squats Alt legs
5 ninja roll ups

Clean and jerk 5×5

WOD-Kalsu
100 Thrusters
5 Burpees at the top of each minute

Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
25 Sit ups

Mats
Ladders

FREE Lift

Enjoy your long weekend and remember the reason you have it. Take the time and go out of your way to pay tribute to those who made it possible. Try to put your political views aside for the people who have allowed you to actually have the right to express yourself. No matter what you believe this day is for the people who volunteered so you could live the life you live. Thank a Veteran today.
I will start by saying thank you to my Dad.
Thank you Dad.

Warm Up
2 Rounds
400m
20 Sit Ups
10 Burpees
10 Air Squats

Overhead Squats 3×10
SDLHP 5×5

WOD
Progression through 20
Pull Up Progression