Warm Up
3 Rounds
10 Push Ups
20 Sit Ups
15 Pull Ups
10 Burpees

3×20 Russian Swings
5×5 Back Squat

Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Medball Throw
400m
Bench Press

Warm Up
3 Rounds
Lunge with a twist><
10 Burpees
10 Push Press
10 Back Extensions

Falling Starts 20
Split Jumps 5×5

Testing
Vertical Jump
Standing Broad Jump
Medball Throw
Height
Weight

Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

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

Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Deadlifts
20 Sit Ups

Mats
Ladders

WOD
20 Minutes
Run 100 yards
jog Back 50 Yards
walk back 50 yards
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
400m Run
15 Box Jumps
Walking Lunge Backwards
Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD
5 Rounds
15 Overhead Squats
400m Run

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

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squats

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

Thrusters 3×20
Snatch 5×5

WOD
5 Rounds
15 KB Bench Press
15 Pull Ups
400m

3×30 Sec
Back Extensions
Knees to elbows
Russian Twist

Warm Up
800m

Snatch 5×5
Box jumps 3×20

WOD
Tabata 2 Times
Push Ups 3 Minutes
Squats 4 Minutes