Day 47
Warm Up
3 Rounds
10 Snatch
10 Pull
20 Burpees

Mats
Ladders

Tuck Jumps
3×10

WOD
3 Rounds
400m
50 Air Squats

Day 32
Warm Up
3 Rounds
15 Push Ups
Gorilla/Crab walk
20 Sit ups

Russian Swings
3×20

Snatch 
5×5

WOD
100 Ping Pong Ball Slams 1
2/20

Med Ball Lunge and Twist 3 lengths

Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box jumps
10 Overhead Squats

Snatch Balance
3×10

Push Press
5×5

WOD
21-15-9
Thrusters 65/45
Pull Ups

Day 68
Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

Overhead squat 
5×5

Snatch
3×10

WOD
Thrusters
Max Reps
12/16

Back Extensions
On your Back- Knee Ups
Russian Twists

Day 60
Warm Up 
3 Rounds
400yds
10 Push Ups
10 Air Squats
10 Dead Lift

American Swings
3×20

Snatch 
5×5

WOD
20 Rounds
Thruster Progression
65/95

3×30 Sec
Plank Knees to Elbows
Russian Twists

Day 58
Warm Up
3 Rounds
100 Jump Rope
400 yd run

American Swings
3×20

Overhead Squats
5×5

WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion

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 22
Warm Ups
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups

Thrusters 
3×15

Snatch
5×5

WOD
5 Rounds
15 KB Bench
15 Pull Ups
400m

3×30 sec
Back Extensions
Kick Outs
Russian Twists

Day 18
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Second Plank
25 Jumping Jacks

Back Squat
5×5

Practice a Hand Stand Push Up
Practice an Inch Worm

WOD
150 Wall Balls
12/20