Day 17
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats
Ladders

Free Lift
NO HEAVY LIFTING

Day 15
Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
>2 Footed Bounds

Snatch Complex  x3
Split Jerk 5×5

WOD
30 Snatch 65/95

Hollow Rock 3x30sec

Day 14
Warm Up
30 Burpees

Mats
Ladders
Tuck jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB

MedBall Lunge and Twist
3 Lengths

Day 12
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge/Twist

Mats
Ladders
Depth Jumps 10

WOD
40 yd Sprint
20 Minute
On the Minute 
Every Minute
For 20 minutes

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

3×30 Sec
Back Extenions
knee Ups
Russian Twists