Warm Up
2 rounds:
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Snatch 3×5
Thrusters 3×15

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

Core
Russian Twists 3 x20

Warm Up
50 Burpees

Mats
Ladders

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Deadlift 5×5
Clean and Jerk 3×7

WOD – “Grace”
Clean and Jerk 1×30
For Time

Core
Knees to Elbows 4×20

Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 KettleSwings
Lunge/Lunge w/a Twist

Front Squat and Jerk 3×10
Clean 5×5

Ladders

40 Meter Sprints
on the minute every minute

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

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters
Pull Ups

Core
Plank 3 x 30 sec

Warm Up
1200m Run

Thruster 3×10
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans
Close Grip Pus Ups

Gauntlet Competitors
Warm Up
800m
Hanging Snatch 3×7
Thrusters 3×10
Row 500m
Practice Muscle Ups or Pull Ups

Warm Up
2 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

WOD – Death By Burpees
5 Minute AMRAP
Burpees

Back to School Night

Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Extension
Heel To Heel

Clean Education
Ball Cleans 3×20
Clean 5×5

WOD – Diane
21-15-9
Clean Pulls
Push Press
Adv lifter to use 80kg and 60kg

Core
Russian Twist
3×30 Sec

Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups

Mats
Ladders

Split Jumps 5×5

WOD Sprint and Work
20 Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Up
21 Push Ups