Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death By Burpees
5 Minutes Max reps

Warm Up
1200m

Thrusters
3×10

Back Squat
5×5

WOD
21-15-9
Cleans 95/65
Push Ups

3×30
Knee Ups
Back Extensions
Russian Twists

Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit ups

Mats
Ladders
Split Jumps 5×5

20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
400
15 Air Squats
15 Back Extensions
Heel to Heel

Ball Cleans
3×20

Cleans
5×5

WOD
21-15-9
Clean Pulls
Push Press

Seated Twist
3x30sec

Warm Up
3 Rounds
10 Deadlift
20 Sit ups
10 Box Jumps

Russian Swing
3×20

Snatch
5×5

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

Back Extensions
3×30