Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thusters 3×10
Deadlift 5×5
WOD Grace
30 Clean and Jerks
65/115
Grace Demo
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thusters 3×10
Deadlift 5×5
WOD Grace
30 Clean and Jerks
65/115
Grace Demo
Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box Jumps
10 OverHead Squats
Snatch Balance 3×10
Push Press 5×5
WOD Fran
21-15-9
Thrusters 45/65
Pull Ups Black Band/No Band
FRAN DEMO
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull ups
Mats
Ladders
WOD Death by Burpees
5 Minutes max Reps Burpees
Warm Up
1200m Run
Thrusters 3×10
Back Squat 5×5
WOD
21-15-9
Cleans 65/95
Push Ups
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
WOD
20 minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel to Heel><
Cleans 5×5
WOD
21-15-9
Clean Pulls 135/175
Push Press
75/115
Warm Up
3 Rounds
10 Dead lift
20 Sit Ups
10 Box jumps
3×20 Russian Swings
Snatch 5×5
WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
Warm Up
3 Rounds
100 jump Rope
Lunge Backwards/ Lunge
10 Front Squat
1 Burgener
DeadLift 3×10
Education
WOD
20 Yard Sprints
On the minute
every minute
for 20 minutes
Warm Up
2 Rounds
10 Front Squat
10 Russian Twists
10 Burpees
High Knees><Butt Kickers
Snatch Complex x 2
Overhead Squat 5×5
WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener
Tuck jumps 3×10
Mats
Ladders
WOD
3 Rounds
400m
50 Air Squats