Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions

Mats
Ladders

Depth Jumps
5×10

WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats

Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death by Burpees
5 Min Max Reps

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

Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Day 65
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees

Snatch
3×10

Cleans 
5×5

WOD
Russian Swing 
20 Minute Progression

DeadBugs
5×10

Day 56
Warm Up
3 Rounds
10 Pull ups
10 Hang Clean
10 Russian Swings
10 Air Squats

Ball Slams
3×20

Cleans
3×10

WOD
20 minute Progression
Push Press
65/95

Day 49

Warm Up
3 Rounds
400m
20 Sit ups
1 Burgener

Thrusters 
3×15

Back Squat 
5×5

WOD Snatch 
Max Reps 95/65

Day 43
Warm Up
3 Rounds
15 American Swings
10 alt Pistols
20 Sit Ups
5 Ninja Roll Ups

Clean and Jerk
3×10

WOD- Kalsu >
100 Thrusters
5 Burpees to start  each minute
Finish the minute with thrusters
Running count for thrusters