Warm Up
3 Rounds
10 DeadLift
10 Box jumps
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
(150)150 Jump Ropes
(200) 50 Sit Ups
(320) 120 Jump Ropes
(360) 40 Sit Ups
(450) 90 Jump Ropes
(480) 30 Sit Ups
(540) 60 Jump Ropes
(560) 20 Sit Ups
(590) 30 Jump Ropes
(600) 10 Sit Ups
12 Minutes Time Cap
Log Your Reps

Warm Up
3 Rounds
15 American Swings
10 alt Pistols
5 ninja Roll Ups

Clean and Jerk 3×20
Front Squat 5×5

WOD-KALSU
On The minute
Every Minute
Until 100 Thrusters are completed
5 Burpees then finish the minute with thrusters

Warm Up
3 Rounds
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Split Jumps 3×10

WOD
20 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
2 Rounds
10 Air Squats
15 Burpees

Overhead Squats
5×5

WOD
Pull Up Progression
20 Rounds