Warm Up
3 Rounds
10 Overhead Squats
15 Box jumps
10 Push Ups
10 Alt Pistols

Push Press 3×10

WOD
Bench Press Bulgarian

Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1

100 Sit Ups
or
5 Rounds of 20
GHD Sit Ups or Back extensions

Warm Up
3 Rounds
10 Pistols
10 Push Press
Lunge/Backwards
15 Russian Swings

Mats
Ladders

WOD
3 Rounds
400m
25 Air Squats
25 Sit ups

Warm Up
3 Rounds
Lunge / Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders

WOD
Sprint Progression
Sprint 10 meters Minute 1
Sprint 20 meters Minute 2
Sprint 30 meters Minute 3
Sprint 40 meters Minute 4
Sprint 50 meters Minute 5
All The way to 10 Minutes

Warm Up
2 Rounds
20 Sit ups
10 Pull Ups
10 Dead Lifts

Russian Swings 3×20
Snatch 5×5

WOD
20 Minute
Box Jump Progression

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex 3
Push Press 5×5

WOD-
Back Squat Bulgarian

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High knee Pull

Mats
Ladders

WODs
10 Rounds
100m Run
21 Air Squats

Warm Up
3 Rounds
400m
20 Sit Ups
1 Burgener

Thrusters 3×20
Back squat Find your 1 rep max

WOD
Snatch Max Reps
85/65

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

Mats
Ladders

WOD
20 minutes
40 Yard Sprints