Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD Helen
3 Rounds
400m
21 American Swings
12 Pull Ups 16/24

The Jumping Pull Up Demo

Helen Demo

Warm Up
10 Burpees
5 Snatch
10 American Swings
Lunge

Mats
Ladders
Depth jumps 10

WOD
40 Meter Sprints
On the minute
Every minute
20 minutes

Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Thusters 3×10
Deadlift 5×5

WOD Grace
30 Clean and Jerks
65/115

Grace Demo

Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box Jumps
10 OverHead Squats

Snatch Balance 3×10
Push Press 5×5

WOD Fran
21-15-9
Thrusters 45/65
Pull Ups Black Band/No Band

FRAN DEMO

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull ups

Mats
Ladders

WOD Death by Burpees
5 Minutes max Reps Burpees

Warm Up
1200m Run

Thrusters 3×10
Back Squat 5×5

WOD
21-15-9
Cleans 65/95
Push Ups

3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders

WOD
20 minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel to Heel><

Cleans 5×5

WOD
21-15-9
Clean Pulls 135/175
Push Press
75/115

Warm Up
3 Rounds
10 Dead lift
20 Sit Ups
10 Box jumps

3×20 Russian Swings
Snatch 5×5

WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups

Warm Up
3 Rounds
100 jump Rope
Lunge Backwards/ Lunge
10 Front Squat
1 Burgener

DeadLift 3×10
Education

WOD
20 Yard Sprints
On the minute
every minute
for 20 minutes