Warm Up
3 rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge><High knee Pulls

Find Bench Max

Mats 
Ladders
Hurdles

WOD
10 Rounds
100m
21 Air Squats

Warm Up
3 Rounds
400m
20 Sit Ups
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD – Henry
Snatch 65/45
Last Man Standing

Warm Up
3 Rounds
5 Front Squat
Lunge / Backwards
10 Sit Ups
6 Directional Split Jumps

Mats 
Ladders
Depth Jumps 25

WOD
Sprint
40m
on the minute every Minute
for 20 Minutes

Warm Up
20 minute Run

Mats
Ladders

Flexibility Training

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army/ Crab

Ball Slams 3×20
OHS 5×5

WOD – Greg
Push Up Progression
20 Minute

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5×5

WOD – Frank
Lucky Sevens
Strict Press 7×1
Push Press 7×1
Jerk 7×1
Increase load each rep

Warm Up
3 Rounds
15 Russian Swings
10 Alternating Pistols
6 Ninja Roll Ups

Clean and Jerk 3×20

WOD – KALSU
Start each Minute with 5 Burpees
Finish the Minute with Thrusters
WOD is Done when you get 100 Thrusters

Warm Up
2 Rounds
400m
10 Tuck Jumps
><Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – Charles
Back Squat Bulgarian

Warm Up
3 Rounds
10 DeadLift
10 Boxjumps
10 Burpees
100 Jump Rope

Mats
Ladders

Back Squat 15 Minutes
Find Your one rep max

WOD
5 Rounds
300m Run
50 Push Ups

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