Warm Up
2 rounds
10 Burpees
5 Snatch
10 Russian Swings
Butt Kickers/ High Knees

Mats
Ladders
Plyo

WOD
40 Meter Sprints
on the Minute
Every Minute
20 Minutes

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

Thrusters 3×5
DeadLift 3×5

WOD – Grace
30 Reps For Time
Clean and Jerk – 115/65

Notice the steady-  NOT JERKY motion throughout

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

Burgener x 2

Push Press 3×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black band

Warm Up
3 Rounds
100 Jump Rope
10 Air Squats
1 Burgener
Lunge/ Lunge Backwards

DeadLift (Educate) 3×10

Mats
Ladders
WOD Sprint
20 Minutes
20yd Sprintson the minute
every minute

Warm Up
2 Rounds:
400m
10 Push Ups
10 Sit Ups 10 Air Squats

Finish Fitness Testing

Clean Up Station

If You Are Reading this on Sunday
Call Your Mother and tell her you love her.
Take her for a Walk.

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees

Snatch 3×10
Cleans 5×5

WOD- Steve
20 minutes
Russian Swing Progression

Warm Up
3 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Split Jerk 5×5

WOD- Robert
Push Press 2×3
Push Press 3×2
Push Press 5×1
Increase Load  each set

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext

Mats
Ladders

Depth Jumps 3×10

WOD
200m
50 Squats
200m
40 Squats
200m
30 Squats
200m
20 Squats
200m
10 Squats
10 Squats
200m

Warm Up
30 Burpees

Ball Slams 3×20
Front Squat 5×5

Find a Max of Your Choice

WOD
Bulgarian of Your Choice

Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jump Overs
100 Jump Rope

Mats
Ladders
Split Jumps 5×6

WOD
20 Minutes
40 yard Sprints
on the Minute
every minute