Warm Up
4 Rounds
5 Front Squats
Lunge/Backwards
10 Sit ups
6 Split jumps

Mats
Ladders


Free Lift

Warm Up
3 Rounds
10 Cleans
10 Split Jerks
Army Crawl/Crab

Ball Slam 3×20
overhead Squats 5×5

WOD
20 minute Progression
Push Ups

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

Russian Swing 3×20
Split Jerk 5×5

WOD
Strict Press 7×1
Push Press 7×1
Split jerk 7×1

*Add Weight all the way throughout the WOD

Warm Up
3 Rounds
10 Deadlift
10 Box Jumps
10 Burpees
100 JumpRope

Mats
Ladders

WOD
150 Jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit ups
30 Jump Rope
10 Sit ups

10 minute time Cap

Warm Up
3 Rounds
15 American Swings
10 Alt Pistols
5 ninja Roll ups

Clean and Jerk 3×20
Front Squat 5×5

WOD – KALSU
Every minute on the minute
5 Burpees
Finish the minute with thrusters
workout is done when 100 thrusters is acheived