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

Russian Swings
3×20
Snatch 
5×5
WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 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 it

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

Day 1
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit ups
10 Air Squats
Focus on form

Burgener x 3
Educate

Front Squat
5×5
Educate Front Squat

WOD
50 Pull ups
50 Push Ups
50 Sit ups
50 Air Squats
Focus on form