Day 58
Warm Up
3 Rounds
5 Front Squats
10 Sit ups
6 Directional Split jumps

Mats
Ladders

Bench Press 1rm

WOD
40yd sprints
on the minute
every minute
for 20 minutes

75 Sit ups

Free Lift –
NO HEAVY LIFTING or MAXING

Day 57
Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge / High Knee Pulls

Mats
Ladders

WOD
10 Rounds
100m Run
21 Air Squats

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