Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army/Crab

Ball Slams 3×20
Overhead Squats 5×5

WOD
20 Minute
Push up Progression

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

Russian Swings 3×20
Split Jerk 5×5

WOD Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk

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

Mats
Ladders
Lateral bar over 3×20

WOD -Annie
150 JumpRope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 JumpRope
30 Sit Ups
60 JumpRope
20 Sit Ups
30 JumpRope
10 Sit Ups

Warm Up
3 Rounds
15 Russian Swings
10 Pistol Squats
5 Ninja Roll Ups

Clean and Jerk 3×20
Front Squat 5×5

WOD – KALSU
EMOM 5 Burpees
Finish the minute with Thrusters until
100 Thrusters are complete

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

Mats
Ladders
Split Jumps 5×5

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups