Warm Up
3 Rounds
Army Crawl / Crab Walk
10 DeadLift
400m

If we do not have the balls we need we will be running again
Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Russian Swing Last man Standing
24/20

Warm Up
15 minute
tabata run

Find your Front Squat Max (15 Minutes)

WOD – Front Squat Bulgarian

Warm Up
3 Rounds
Lunge / High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats 
Ladders

WOD
Sprint Progression
10m minute 1
20m minute 2
30m minute 3
all the way to 100m

Warm Up
2 Rounds
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD
20 min Box Jump Progression
Use Curb To the side of the weightroom
one person Time

Warm Up 
2 Rounds
10 Pull Ups
10 Push Ups
Snatch Complex
Lunge / High Knee Pulls

Mats
Ladders

WOD
10 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
7 Front Squats
Lunge/ Backwards
20 Sit Ups
6 Directional Split Jumps

Mats
Ladders

WOD
40m Sprint
20 minutes
On the Minute

Warm Up
3 Rounds
10 Cleans
10 Split jumps
400m

Ball Slam 3×20
Overhead Squats 5×5

WOD – Greg
20 minute
Push Press Progression

Knees to Elbows 3×15

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

Russian Swings 3×20
Split Jerk 5x5 Heavy

WOD- Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
*increase load on EVERY rep 5-10lbs

Warm up
3 Rounds
15 American Swings
10 Alternating Pistols
5 Ninja Roll Ups

Clean And Jerk 2×20

WOD – KALSU
Bar Only
On The Minute Every minute Begin with 5 Burpees.
Finish the minute with Thrusters.
WOD is complete when 100 Thrusters is reached.

Warm Up
2 Rounds
20 Russian Swings
10 Air Squats
10 Box Jumps
10 Push Ups

Back Squats 2×10

WOD – Eugene
Back Squat Bulgarian (BRING YOUR SHEET)