Day 32
Warm Up
3 Rounds
15 Push Ups
Gorilla/Crab walk
20 Sit ups

Russian Swings
3×20
Snatch 
5×5

WOD
100 Ball Slams 12/20

Med Ball Lunge and Twist
3 lengths

Day 31
Warm Up
5 min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

5 Burgeners

Push Press 5×5

WOD
21-15-9
Snatch Balance 35/45
Wall ball 16/20
Ball Slam 16/20
KB Thrusters 16/20

GHD Raises
3×25

Day 30
Warm Up
15 Thrusters
10 SDLHP
15 Sit ups
10 Back Extensions

Mats
Ladders

Depth Jumps
5×10

WOD
200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m
10 Air Squats

Day 29
Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Jerk 
5×15

Back Squat 
5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Hip Extensions

Hollow Rock
3×30 sec

Day 28
Warm Up 
3 Rounds
Med Ball Lunge and Twist><
10 Burpees
10 Push Press
10 Hip Extensions GHD?

Mats
Ladders

WOD
25 Minutes
40m Sprints
On the minute 
Every Minute

Day 27
Warm Up
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters
3×15

Cleans
5×5

WOD
3 Rounds
21 Russian Swings 20/24
21 Push ups
400m

100 Sit ups

Day 26
Warm Up
3 Rounds
10 Wall Balls
20 Sit ups
10 Overhead Squats
15 American Swings

Snatch Balance
3×10

Split jerk
5×5

WOD
50-40-30-20-10
Push ups
Pull Ups

MedBall Lunge and Twist
2 Lengths

Day 25
Warm Up
3 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders

WOD
20 Minutes
Run 100yds
Jog Back 50 yards
Walk back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats

Day 24
Warm Up
400yd
20 Box Jumps
Walking Lunge
Backwards Lunge
400m

American Swings
3×20

Front Squat
5×5

WOD
5 Rounds
15 Overhead Squats
400m Run

Day 23
Warm Up
21-15-9
Hang Clean
Sit ups
Push Press
400

Mats
Ladders
POGOS
100
no rope

WOD
15 Rounds
100m run
21 Air Squat