Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel

Clean 5×5

WOD
21 15 9

WOD
Clean Pulls 95/135
Push Press 75/115

Seated Twist 3 x 30sec

Day 2
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener

Tuck jumps
5×10

Mats
Ladders

WOD
3 Rounds
400m Run
50 Air Squats

Survey

https://www.surveymonkey.com/r/RPMXKTZ

Day 55
Warm Up
2 Rounds
10 Push Ups
10 Clean Pulls
10 Pull Ups
20 Sit Ups

Russian Swings
3×20

Split Jerk
5×5

WOD
Strict Press
7×1
Push Press
7×1
Split Jerk
7×1

Plank
3×30 Sec

Day 18
2 Rounds
10 Floor Bench
20 Sit Ups
20 Second Plank
25 Jumping Jacks

Back Squat
5×5

Pracrice a Hand Stand Push Up
Practice an Inch Worm

WOD
150 Wall Balls

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