Day 23
Warm Up
21-15-9
Hang Clean
Sit ups
Push Press
400

Mats
Ladders
100 Pogos
no rope

WOD
15 Rounds
100m run
21 Air Squat

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 21
Warm Up
800m

Box Jumps
3×20

Snatch
5×5

Free Lift

Day 20
Warm Up
2 Rounds
400m
15 Pull Ups
25 Sit Ups
15 Box Jumps

American Swings
3×15

Push Press
5×5

WOD
10 Rounds / 2 Bars
Push Press 10-1
65/95
Cleans 10-1
65-95
Squats 10-1
95/115

Hollow Rock
3×30 sec

Day 19
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
400m

Mats
Ladders

WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups

Day 17
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats
Ladders

WOD
Sprint Progression
10m on Minute 1
20m on Minute 2
30m on Minute 3
40m on Minute 4
50m on Minute 5
60m on Minute 6
70m on Minute 7
80m on Minute 8
90m on Minute 9
100m on Minute 10

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 15
Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed bounds x 10

Snatch Complex
x3

Split Jerk
5×5

WOD
30 Snatch
65/95

Hollow Rock 3x30sec

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