Warm Up
2 Rounds
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
10-1
Push Press 65/45
Cleans 115/65
Squats 135/95

Warm up
800m
10 Pull Ups
20 Push Ups
30 Air Squats
400m

Mats
Ladders
Plyo

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

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
30 Sec Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls

Superman 5 x30sec

Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope or 50 Double Unders
Army Crawl/Crab Walk

Mats
Ladders
Hurdles

Bench 5×5

WOD –
Free Lift
no Bench

Warm Up
2 rounds:
Walking Lunge/w a twist><
10 OHS
20 Sit Ups
20 Double Under Push Ups

Clean 5×5
Russian Swings 3×20

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups Blk Band/No Band
1200m Run (no Rain)
250 Jump Rope (If Rain)

Toes to Bar 3×15

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 2×10
Snatch 3×5

WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups

Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w a twist

Mats
Ladders
Plyo

Depth jumps 1×20

WOD
40 Meter Sprint
on the Minute every minute
20 Minutes

Warm Up
3 Rounds:
5 Burpees (Educate)
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD-Death By Burpees
5 Minutes Max Rep Burpees

Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD
20 Min
Sprint 100m
21 Air Squats
21 Sit Ups
21 Push Ups