Warm Up

Free lift

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 BB/NB

Plank 3x30Sec

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Bench Press 3×10

WOD– Free lift
No Heavy Lifting

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

Thruster 3×10
Back Squat 5×5

WOD
21-15-9
Cleans 65/95
Push Ups

Warm Up
3 Rounds
5 Wall Walks (or handstand push ups)
10 Hang Cleans
15 Sit Ups

Mats
Ladders

WOD
100m Sprint
21 Air Squats
21 Sit ups
21 Push Ups

Warm Up
3 Rounds
400m
15 Air Squat
10 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 DeadLift
20 Sit ups
10 Box jumps

Russian Swings 3×20
Snatch 5×5

WOD
30 Rounds
5 Pull Ups
10 Push ups
15 Air Squats

Back Extensions 3×30

Warm Up
3 Rounds
100 Jump Rope
Lunge Backward/Lunge
5 Front Squat
1 Burgener

Dead Lift 3×10

Mats
Ladders

WOD
20 Minute EMOM
Sprint 20 yds

2 Rounds
5 Front Squats
10 Russian Twists
10 Burpees
High Knees/ Butt Kickers

Snatch Complex x3
Overhead Squats 4×5

WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups