Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 tricep dips

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crab walk/army crawl
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD
100 Ball Slams

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Burgener x 5
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall Ball 20/12
Ball Slam 20/12
Thruster

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD
200m Sprint
50 Squats
200 m Sprints
40 Squats
200m Sprints
30 Squats
down to
10 Squats

Warm Up
25 Burpees
300m Sprint
High Knee Pull
Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Glute Bridges

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

Thrusters 3×15
Clean 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
Jerk 5×5

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

Warm Up
2 Rounds
400m
10 Box Jumps
Walking Lunge/Backwards

Russian Swing 3×20
Front Squat 5×5

WOD
5 Rounds
15 Overhead Squats 65/45
400m

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

Mats
Ladders
Tuck jumps 5×10

WOD
15 Rounds
100m Sprint
21 Air Squats