Warm Up
3 Rounds
Army Crawl/ Crab
400m
10 Box jumps
10 Hang Clean

Overhead Squat 3×15
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Warm Up
3 Rounds
10 Front Squat
400m
20 Sit ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD
75 Clean jerk 115/95

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
400m

Thruster 3×15
Front Squat 5×5

WOD
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double Unders with a Rope
10 Russian Swings

Mats
Ladders
20 Broad Jumps

WOD
30 Minutes
20 yd Sprints
on the Minute Every Minute

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 tricep dips

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crab walk/army crawl
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD
100 Ball Slams

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Burgener x 5
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall Ball 20/12
Ball Slam 20/12
Thruster

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD
200m Sprint
50 Squats
200 m Sprints
40 Squats
200m Sprints
30 Squats
down to
10 Squats

Warm Up
25 Burpees
300m Sprint
High Knee Pull
Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Glute Bridges

Warm Up
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Clean 5×5

WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run