Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lift

American Swings
3×20

Snatch
5×5

WOD
20 Minute Box Jumps Progression

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3

Push Press 5×5

Bench Bulgarian

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/ High Knee Pull

Mats
Ladders
1 rep Max Bench Press

WOD
10 Rounds
100m Run
21 Air Squats

3 Rounds
400m
20 Sit Ups
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD
Snatch Max Reps
90/65

Warm Up
3 Rounds
5 Front Squats
Lunge / Backwards
10 Sit Ups
6 Directional Split jumps

Mats
Ladders
20 Depth Jumps

WOD
20 min EMOM
40m Sprint

Warm Up
3 Rounds
400m
10 Cleans
10 Split jumps
Gorilla/ Crab

Ball Slam 3×20
Overhead Squat 5×5

WOD
20 Minutes
Push Up Progression

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

Russian Swings
3×20

Split jerk
5×5

WOD
Lucky 7’s
7×1 Press
7×1 Push Press
7×1 Jerk

Warm Up
3 Rounds
10 Box Jump
10 Dead Lift
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
3 Rounds
15 Russian Swings
10 Pull Ups
20 Sit Ups
400m Run

Push Press 5×5
Bench Press 3×12

WOD
Death by Burpees
5 minute Max Reps Burpees
Log Score on the Board
This will be your Grade

Free Lift
No heavy Lifting