Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Thrusters 3×5
Deadlift 5×5

WOD Grace
30 Clean and Jerks 
For Time
65/115

Knees to Elbow 4×20

Day 10
Warm Up
Lunge/Backwards
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  3×30 sec

Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death by Burpees
5 Min Max Reps

Day 8
Warm Up
1200m

Thrusters
3×10

Back Squat 
5×5

WOD
12 15 9
Cleans 65/95
Box Dips

3x30sec
Back extensions
knee Ups
Russian Twists

Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps

Kettlebell Swings
3×20

Snatch 
5×5

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

Back Extensions
3×30

Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener

DeadLift
3×10
Educate

Mats
Ladders

WOD
20 yd Sprints
On the minute
Every minute
For 20 minute

Day 3

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>High Knee Pull >Butt kickers

Ninja / Bear /Hunter

Snatch Complex x 3
Overhead Squat
5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball  Sit on

Superman
3×30 Seconds

Day 2
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener

Tuck jumps 
5×10

Mats
Ladders

WOD 3
Rounds
400m Run
50 Air Squats