Warm Up
2 Rounds
Walking Lunge with a Twist
10 OHS
20 Sit up an Press
10 Double Under Push Ups

American Swings 3×15
Clean 5×5

WOD
50 Thrusters
50 Pull Ups
400m

Warm Up
10 DeadLift
15 Russian Swings
10 Back Extensions
2 Footed Bound

Snatch Complex x 3
Split jerk 5×5

WOD
30 Snatch for Time
65/95

Warm Up
30 Burpees

Choice 5×5
Choice 3×10

Mats
Ladders

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD Helen
3 Rounds
400m
21 American Swings
12 Pull Ups 16/24

The Jumping Pull Up Demo

Helen Demo

Warm Up
10 Burpees
5 Snatch
10 American Swings
Lunge

Mats
Ladders
Depth jumps 10

WOD
40 Meter Sprints
On the minute
Every minute
20 minutes