Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions

Mats
Ladders

Depth Jumps
5×10

WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats

Day 29
Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Jerk 
5×15

Back Squat 
5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Hip Extensions

Hollow Rock
3×30 sec

Day 28
Warm Up 
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?

Mats
Ladders

WOD
25 Minutes
40m Sprints
On the minute 
Every Minute

Day 27
Warm Up
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters
3×15

Cleans
5×5

WOD
3 Rounds
21 Russian Swings 20/24
21 Push ups
400m

100 Sit ups

Day 26
Warm Up
3 Rounds
10 Wall Balls
20 Sit ups
10 Overhead Squats
15 American Swings

Snatch Balance
3×10

Split jerk
5×5

WOD
50-40-30-20-10
Push ups
Pull Ups

MedBall Lunge and Twist
2 Lengths