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

Mats
Ladders

WOD
Sprint Progression
10m on Minute 1
20m on Minute 2
30m on Minute 3
40m on Minute 4
50m on Minute 5
60m on Minute 6
70m on Minute 7
80m on Minute 8
90m on Minute 9
100m on Minute 10

Day 16
Warm Up
2 Rounds
Lunge/w/a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

American Swings  3×20
Clean  5×5

WOD
50 Thrusters 45/65
30 Pull Ups bb/nb
1200m Run

3×30 Sec
Back Extensions
Knee ups
Russian Twists

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

Thrusters 3×20
Snatch 5×5

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

MedBall Lunge and Twist
3 Lengths

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  65/115
For Time

Knees to Elbow 4×20

Day 10

Warm Up
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance
3×10

Push Press
5×5

WOD
Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB

Plank  3×30 sec

Warm Up
21-15-9
Body Weight
Floor Exercise
Weighted Exercise
400 between Rounds

Free Lift