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 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 8
Warm Up
1200m

Thrusters
3×10

Back Squat 
5×5

WOD
12 15 9
Cleans 65/95
Box Dips

3x30sec
Back extensions
knee Ups
Russian Twists

Day 7
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders
Split Jumps
5×5

WOD
20 Min
100m Sprint
21 Air Squats
21 sit Ups
21 Push Ups

Warm Up
2 Rounds
400m
1 Snatch Complex
10 Burpees
15 Push Ups

Mats
Ladders

WOD
Free
Work on your Finals movements
Push Press
SDLHP
Box Jumps
Jump Rope
Ball Slams

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 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

American Swings  3×20
Clean  5×5

WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run

3×30 Sec
Back Extensions
Knee ups
Russian Twists

Day 76
Warm Ups
1600

Mats 
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300 yd run
50 Push Ups

Day 74
Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP

Russian Swings
3×20

Push Press
Max 1RM

WOD
Push Press
Using the Chart
2×3
3×2
5×1

Back Extensions
5×30 

Day 72
Warm Up
30 Burpees

Ball Slams
3×20

Hang Clean
5×5

WOD 
Front Squat  Bulgarian

Hollow Rock 3×30 Sec