Warm Up
3 Rounds
Army Crawl/Crab
10 Heavier Dead Lift
400m or 20 Burpees

Ball Slam 3×20
Front Squat 5×5

WOD
Max Reps
Russian Swings 20/16

Superman 5x 30 Sec

Warm Up
3 Rounds
Lunge/High knee Pull
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders

WOD
Sprint Progression
Minute 1 10yards
Minute 2 20 Yards
Minute 3 30 Yards
Minute 4 40 Yards
Through Minute 10 100 yards

Warm Up
2 Rounds
20 Sit Ups
10 pull Ups
10 DeadLifts

American Swings 3×20
Snatch 5×5

WOD
20 minute Progression
Box jumps

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x3
Push Press 5×5

WOD
Bench Bulgarian

Warm Up
2 Rounds
20 Choice
20 Choice
20 Choice

DC Challenge

Warm Up
2 Rounds
25 Push Ups
15 KB Push Press
10 Russian Swings
25 Air Squats

American Swings 3×20
Military Press 5×5

WOD
Finish and log all
Fitness Tests
Height
Weight
Bench
Vertical jump
Standing Broad Jump
Medball Throw
400m

Warm Up
3 Rounds
10 Burpees
10 Push Press
10 Russian Swings
20 Sit Ups

Alternating KB Snatch 3×20
Overhead Squat 5×5

WOD
Fitness Testing
Height
Weight
1 Rep Bench Max
Vertical Jump
Standing Broad Jump
Med Ball Throw

Warm Up
3 Round
400m
15 Push Ups
15 Air Squats
15 Sit Ups

Weighted Glute Bridges 3×20
Hang Clean 5×5

WOD
Fitness Testing
Height
Weight
1 Rep Bench Max
Record

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High kneePull

Mats
Ladders
Find 1Rep Bench Max

WOD
10 Rounds
100m Sprint
21 Air Squats

Warm Up
1600m Run

DC Challenge