Warm Up
800m Run
10 Pull Ups
10 Push Ups

Mats
Ladders

Free Lift

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
2 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD
150 Wall Balls For Time

Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Side ways Lunge

Mats
Ladders

Free Lift

Warm Up
2 Rounds
Walking Lunge With A Twist
10 OHS
20 Sit ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD
50 Thrusters 45/65
30 Pull Ups BB/NB
800m

Warm Up
3 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
>2 Footed Bounds

Snatch Complex x 3
Jerk 5×5

WOD
30 Snatch 45/65

There will be a Sub Today

Stretch at your station for 20 Minutes

Free lift after that
NO HEAVY LIFTING

Warm Up
2 Rounds
7 OHS
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×10

WOD-Helen
3 Rounds
400m Run
21 American Swings
12 Pull Ups

Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge with a Twist

Mats
Ladders

Depth Jumps 10

WOD
Sprint
40 Meter Sprint
on the Minute
every Minute
for 20 Minutes

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

Split Jerk 5×5
DeadLift 3×10

WOD- Grace
30 Clean and Jerks
65/115