Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m

Burgeners x 3

Cleans
5×5

WOD
20 Minute
Air Squat
Add 1 rep per minute 
For 20 Minutes
*sit on Ball

Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 min Rest
Score is cumulative reps

Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)

Warm Up
3 Rounds
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters
3×20

Front Squat
5×5

WOD
21-18-15-12-9
Push Press
Pull Ups
*burpees are done while an  athlete waits for the bar

Day 36
Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings
3×20

Split Jerk
5×5

WOD
75 Clean and Jerk
65/95

Superman
5×30 Sec

Day 35
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders/attempts
10 Russian Swings

Mats
Ladders

WOD
20 yd Sprints
on the minute
every minute 
for 20 minutes

Day 34
Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters
3×15

Front Squat 
5×5

WOD
100 of Each
Snatch Pull
Snatch 
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Kick outs
Russian Twist

Day 33
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m Run
50 Push Ups

Day 32
Warm Up
3 Rounds
15 Push Ups
Gorilla/Crab walk
20 Sit ups

Russian Swings
3×20
Snatch 
5×5

WOD
100 Ball Slams 12/20

Med Ball Lunge and Twist
3 lengths

Day 31
Warm Up
5 min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

5 Burgeners

Push Press 5×5

WOD
21-15-9
Snatch Balance 35/45
Wall ball 16/20
Ball Slam 16/20
KB Thrusters 16/20

GHD Raises
3×25