Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Back Squat 5×5

WOD
100 Snatch Pull
100 Snatch
100 Snatch Press
100 OHS

Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×10
Clean 5×5

WOD
3 Rounds
21 Russian Swings
21 Pull Ups
400m

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD
150 Wall Balls
For Time

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