Free Lift
No Heavy Lifting

Warm Up
3 Rounds
15 American Swings
10 Pistol Squat or Variation
5 Ninja Roll Ups

Clean and Jerk 3×20

WOD -KALSU
On The Minute Every Minute until Completion of 100 Thrusters
5 Burpees at the top of each Minute then finish with Burpees

Pistol Variations

Warm Up
3 rounds
10 Box Jumps
10 DeadLift
10 Burpees
100 Jump Rope

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

Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
20 Sit ups

Mats
Ladders

WOD
20 Minutes
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
20 Sit Ups
15 Air Squats
15 Burpees

Overhead Squat 5×5
KB Push Press (Heavy) 3×15

WOD
20 Rounds
Pull up Progression

Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge
20 Sit ups

Burgener x 3
Find Your Bench max

WOD
Back Squat Bulgarian