Warm Up
3 Rounds
10 Pull Ups
10 Hang Clean
10 American Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD
Push Press Progression
through 20
65/95

Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400m

Snatch 5×5
Clean And Jerk 3×15

WOD
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1

Warm Up
3 Rounds
10 Pistols
10 Push Press
Lunge/Backwards
10 American Swings

Mats
Ladders

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl/Crab
10 DeadLift
400m

Ball Slam 3×20
Front Squat 5×5

WOD
Russian Swing
Max reps
24/16

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull ups
10 DeadLifts

Snatch 5×5
Russian Swings 3×20

WOD
20 minute
Box jump Progression

Warm Up
2 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 3×5

WOD
Bench Bulgarian

Warm Up
3 Rounds
400m
20 SitUps
1 Burgener

Back Squat 5×5
Find Your Bench Max


WOD
10 Rounds
100 Meter Run
21 Air Squats

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

Mats
Ladders

WOD
Free Lift
no Phones

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab Walk

Ball Slams 3×20
Overhead Squats 5×5

WOD
20 Minute
Push Up Progression

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

Russian Swings 3×20
Jerk 5×5

WOD
7×1 Strict Press
7×1 Push Press
7×1 Jerk