Warm Up
3 Rounds
10 Snatch
400m
15 Burpees
20 Sit Ups

Mats 
Ladders

WOD
20 Minutes
100m Sprint (to sign and back)
21 Air Squats
21 Sit Ups
21 Push Ups
All Exercises to be done in Weight toom

Warm Up
3 Rounds
20 Sit ups
20 Air Squats
20 Burpees

OHS 5×5

WOD – Dave
Pull Up Progression
20 Minutes
Everyone gets there own station.

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats 
Ladders
Plyo

WOD
Sprint
20 yd Sprints on the minute
Every Minute for 20 minutes

Warm Up
10 DeadLift
Army Crawl><
10 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD- Blair
Last Man Standing
Push Press 95/65
Max Reps

Superman 3×30 Sec

Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees

Mats 
Ladders

WOD
5 Rounds
400m Run
50 Air Squats

Warm Up
2 Rounds
10 burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Mats
Ladders

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Box Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m sprint

Burgener x 3
Cleans 5×5

WOD – Allen
20 Minute
Box Jump Progression

Warm Up
4 Rounds
Burgener
100 Jump Rope

Mats
Ladders
Box Jumps 3×20

WOD
21-15-9
Lift
Gymnastics
Lift
Gymnastics

Warm Up
3 Rounds
10 Hang Cleans
10 Sit Ups
10 Back Extensions

Thrusters 3×10
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Up
Pull Ups

Free Lift