Warm Up
3 Rounds
Army Crawl/Crab walk
400m
10 Box Jumps
10 Hang Clean

Overhead Squat 3×15
Cleans 5×5

WOD – Valarie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull UPs

Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

American Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk
95/65

Warm Up
1600m

WOD – Qualifier
21-15-9
Push Press
Box Jumps
SDLHP
Ball Slams
Jump Rope (add a zero to the 21-15-9)

Military Challenge

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders (attempts)

American Swings  2×20
Push Press  5×5

WOD – Death by Burpees
5 Minute AMRAP

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders/Attempts
20 Russian Swings

Mats
Ladders
Plyo

WOD
20 Minutes
20 yd Sprints on the minute
every Minute

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
10 Pull Ups

Mats
Ladders

tuck Jumps 5×6

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crabwalk/Bear Crawl
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams 20/14

Back Extensions 3×20

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
KettleBell Thruster 20/16