Warm Up
3 Rounds:
5 Wall Walks (outside)
10 Hang Cleans  (start from the standing position–Bar Starts at the waist)
15 Sit Ups

Mats
Ladders

Warm Up
2 Rounds:
400m
15 Air Squat
15 Extensions
Heel to Heel ><

Push Press 5×5
Cleans 3×10


WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

Russian twist 3×30 Sec

Warm Up
2 Rounds:
20 Sit Ups
10 Burpees
10 Air Squats
10 Pull Ups

Mats
Ladders

Clean 5×5

WOD
20 yd Sprints
on the minute
every minute
for 20 minutes

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

Burgeners x 3
Push Press 3×5

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

Warm Up
3 Rounds:
50 Double unders
Lunge / Backwards
5 Front Squat
1 Burgener

Deadlift 3×10

WOD – Chelsea
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30

Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
3 Rounds
400m Run
50 Air Squats

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Front Squat 5×5

WOD – Barbara
5 Rounds for Time
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats

Warm Up
2 Rounds:
15 Push Ups
400m
15 Push Ups

Educate 
Bench and Spotting technique

Finish Fitness Testing
By the Days End:
Height
Weight
Standing Broad Jump
Vertical Jump
400m
Bench 1 Rep Max

Warm Up
3 Rounds
400m
15 Air Squats
15 Back extensions

Ball Cleans 3×20
Cleans 5×5

WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

Warm up
Get Loose
7 minutes

Senior Finals
2 Groups
Fight Gone Bad