Day 19
Warm Up
800m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
400m

Mats
Ladders

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

Day 20
Warm Up
2 Rounds
400m 
15 Pull Ups
25 Sit Ups
15 Box Jumps

American Swings 3×15
Push Press 5×5

WOD
10 Rounds /
2 Bars
Push Press 10-1 65/95
Cleans 10-1 65-95
Squats 10-1 95/115

Hollow Rock 3×30 sec

Day 22
Warm Ups
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups
Thrusters  3×15
Snatch 5×5

WOD
5 Rounds
15 KB Bench
15 Pull Ups
400m

Day 18
2 Rounds
10 Floor Bench
20 Sit Ups
20 Second Plank
25 Jumping Jacks

Back Squat
5×5

Pracrice a Hand Stand Push Up
Practice an Inch Worm

WOD
Free Lift
NO HEAVY LIFTING

Day 17
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats
Ladders

Free Lift
NO HEAVY LIFTING

Day 15
Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
>2 Footed Bounds

Snatch Complex  x3
Split Jerk 5×5

WOD
30 Snatch 65/95

Hollow Rock 3x30sec

Day 14
Warm Up
30 Burpees

Mats
Ladders
Tuck jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB

MedBall Lunge and Twist
3 Lengths

Day 12
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge/Twist

Mats
Ladders
Depth Jumps 10

WOD
40 yd Sprint
20 Minute
On the Minute 
Every Minute
For 20 minutes

Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups

Thrusters 3×5
Deadlift 5×5

WOD Grace
30 Clean and Jerks 
For Time 65/115

Knees to Elbow 4×20