Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5×5

WOD
Pull up Progression
20 minutes

Warm Up
2 Rounds
20 Sit ups
20 Air Squats
20 Russian Swings
20 Push Ups

Mats
Ladders
Resistance Running x4

WOD
20 Yard Sprints
20 minute EMOM

Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

3 Rounds
400m Run
50 Air Squats

Warm Up
3 Rounds
10 Hang Cleans
10 Push Ups
20 Sit Ups
400m

Burgener x 3
Cleans 5×5

WOD
20 Minutes
Air Squat Progression
1 on minute 1
2 on minute 2
3 on minute 3
etc through 20 minutes

Warm Up
3 Rounds
10 Hang Clean
20 Sit Ups
10 Back Extensions

Thrusters 3×10
Front Squat 5×5

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

Warm Up
3 Rounds
Gorilla >Lunge<
1 Burgener
20 Sit Ups
15 Box jumps

Mats
Ladders

WOD – Sprint
40 Meter Sprints
on the minute
every minute
for 30 Minutes

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

Wall Balls 3×20
Snatch 5×5

WOD Yolanda
Start with 25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
End with 25 Box jumps

Warm Up
1200m Run

Russian Swings 3×15
OHS 5×5

WOD Qualifier
4 Rounds
20 Push Press 65/45
20 Box Jumps 24/20
20 SDLHP 24/20
Jump Rope 100
Ball Slams 20/12