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

Day 14
Warm Up
30 Burpees

Mats
Ladders
Tuck jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB

MedBall Lunge and Twist
3 Lengths

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

Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel

Clean 5×5

WOD
21 15 9
Clean Pulls 95/135
Push Press 75/115

Seated Twist 3 x 30sec

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit ups
10 Air Squats
Focus on form

Burgener x 3

Educate

Front Squat
5×5
Educate Front Squat

WOD
50 Pull ups
50 Push Ups
50 Sit ups
50 Air Squats
*Focus on form

Warm Up
3 Rounds
1 Burgener
10 Cleans
10 Box jumps
100 JumpRope

Mats
Ladders

WOD
Free Lift

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD
10-1
Push Press 65/95
Cleans 65/95
Squats 95/115