Warm Up
30 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds
100 yd Run
21 Air Squats
Warm Up
30 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds
100 yd Run
21 Air Squats
Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×10
Snatch 5×5
WOD- Helen
3 Rounds
400m
21 American Swings
12 Pull Ups
MedBall Twists
3×20
Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w/Twists
Mats
Ladders
WOD
20 Minutes
40 Meter Sprints
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thrusters
3×5
Dead Lift
5×5
WOD-Grace
30 Clean and Jerk
115/65
Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box jumps
10 Overhead Squats
Snatch Balance
3×10
Push Press
5×5
WOD
21-15-9
Thrusters 65/45
Pull Ups
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