Warm Up
1200m
25 Push Ups

Mats
Ladders

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
5 Min AMRAP
10 Push Ups
10 Burpees
10 Sit Ups
15 Air Squats

Snatch 3×10
Choice 5×5

WOD-Victor
Max Reps Wall Balls 20/16

Warm Up
2 Rounds
Burgener
5 Pull Ups
20 Burpees
5 ninja Roll Ups

Push Press 5×5
Choice 3×15

WOD – Ulysses
Snatch 2×3
Snatch 3×2
Santch 5×1

Pool

Warm Up 
800m
20 Sit Ups
10 Push ups
400m

2 Snatch Complex
Deadlift 5×5

WOD – 2012
12 Min AMRAP
20 Snatch (65/45)
12 Box over Burpees 24″/20″ box
scored as:
complete rounds.snatch.burpees

Warm Up
2 Rounds
400m
Snatch Complex
10 bar over Burpees
15 Perfect Strict Pull ups

Mats
Ladders
Plyo

Depth Jumps 3×10

WOD – Sprint
20 Yard Sprints
on the Minute
every minute
20 Minutes

Warm Up
3 Rounds
10 Deadbugs (3sec each)
5 Strict Pull Ups (band if needed)
10 Hang clean
10 Box Jumps

Overhead Squat 5×5
American Swings 3×15

WOD – Todd
Last Man Standing
Thrusters
95/65

Choice