Warm Up
2 Rounds
5 Pull Ups
20 Burpees
5 Ninja Roll Ups

Push Press 5×5
Hang Cleans 3×20

WOD
Free Lift
No Max

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

Mats
Ladders
300 Jump Rope

WOD
20 Yard Sprints
on the Minute
every minute
20 Minutes

Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull ups (band ok)
10 Hang Cleans
10 Box Jumps

Overhead Squats 5×5

WOD –  Todd
20 Rounds
Thruster Progression
95/65

Warm Up
1600m

Cleans 5×5
Overhead Squat 3×10

Mats 
Ladders

Free Lift
No Max

Warm Up
21-15-9
Lift
Gymnastics
400m

Snatch 3×10
Cleans 5×5

WOD – Steve
Russian Swing Progression
20 Minutes

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
10 Overhead Squats
20 Sit Ups

Bench 5×5

Fitness Testing – this is the last day to log in scores.
Height
Weight
Medball
Standing Broad Jump
Bench
400m

Warm Up
3 Rounds
400
10 Cleans
10 Burpees
25 Sit Ups

Mats
Ladders

Fitness Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Bench
400m