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

Day 29
Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Jerk  5×15
Back Squat  5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Hip Extensions

Hollow Rock 3×30 sec

Day 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

American Swings  3×20
Clean  5×5

WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run

3×30 Sec
Back Extensions
Knee ups
Russian Twists

Day 76
Warm Ups
1600

Mats 
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300 yd run
50 Push Ups

Day 74
Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP

Russian Swings
3×20

Push Press
Max 1RM

WOD
Push Press
Using the Chart
2×3
3×2
5×1

Back Extensions
5×30 

Day 72
Warm Up
30 Burpees

Ball Slams
3×20

Hang Clean
5×5

WOD 
Front Squat  Bulgarian

Hollow Rock 3×30 Sec

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