Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

OHS 5×5

WOD
20 Rounds
Pull Up Progression

Warm Up
5 Burgeners
Focus on form and explosion

Mats
Ladders
Box Jumps x 4 Lengths

Warm Up
800m

WOD
21-15-9
Push Press 65/45
Box jumps 24/20
SDLHP 24/20
jump Rope add a zero to the round number
Ball Slams 20/12

Warm Up
4 Rounds
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
25 minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Dead Lift
20 Sit Ups

Mats
Ladders
Lateral Skiers 3×20

WOD
20 Minutes
Run 100m
Jog 50m
Walk 50m
21 Push Up
21 Sit Ups
21 Squats

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

Mats
Ladders

WOD
Sprint Progression
Sprint 10 Yds on Minute 1
Sprint 20 Yds on Minute 2
Sprint 30 Yds on Minute 3
All the way to 100 yds on Minute 10

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

Mats
Ladders

Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps

Snatch Education
5×5

WOD
5 Rounds
30 Pull Ups
30 Push Ups
30 Air Squats

Educate a Burgener

Warm Up
3 Rounds
100 Jump Rope
Lunge><Backwards
5 Front Squat
1 Burgener

Educate a DeadLift

WOD
20 yd Sprints
on the minute every minute

Warm Up
800m Run

WOD
Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box Jumps 24″/20″
1 Min SDLHP 24/16
1 Min Jump Rope every 10 revolutions =1
1 Min Ball Slams 20/12
1 Min Rest