Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400 (after each round)

Mats
Ladders
Tuck Jumps 5×10

WOD 
15 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups nb/bb
400m

Warm Up
800m

Snatch 5×5
Circuit
3×20
Box Jumps
Dead Hang
Wall Sits

WOD- Tabata 2 Times
Push Ups 3 minutes
Air Squats 4 Minutes

Warm Up
2 Rounds
15 Box Jumps
15 Pull Ups
400m

Russian Swings 3×20
Push Press 5×5

WOD – Linda
10 Rounds
Push Press 10-1 (65/45)
Cleans 10-1 (115/65)
Squats 10-1 (135-95)

Warm Up
800m Run
10 Pull Ups
10 Push Ups
20 Air Squats
400m

Mats
Ladders
Split jumps 5×10

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

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks (full ROM)

Ball Slams 3×20
Practice Hand Stand Push ups
or Do Wall Walks 5min

Back Squat 5×5

WOD – Karen
150 Wall Balls for Time
Butt to Ball

Warm Up
2 rounds
10 Front Squats
10 Pistols (alt leg)
100 Jump Rope
army Crawl/crab walk

Mats 
Ladders
Plyo

Sprint Progression
Min 1 10 yards
Min 2 20 yards
Min 3 30 Yards
Go Through
Min 10 100 yards

Warm Up
2 Rounds
Walking Lunge / w a twist
10 Overhead Squats
20 Sit Ups
10 Double under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull ups nb/bb
1200m Run

Warm Up
50 Burpees

Mats
Ladders
Split Jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
7 overhead squats
10 Pull Ups
20 Sit Ups
100m

Thrusters 3×15
Snatch 5×5

WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups