Day 8
Warm Up
1200m

Thrusters
3×10

Back Squat 
5×5

WOD
12 15 9
Cleans 65/95
Box Dips

3x30sec
Back extensions
knee Ups
Russian Twists

Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps

Kettlebell Swings
3×20

Snatch 
5×5

WOD
20 Rounds
5 Pull Ups
10 Push Ups
5 Air Squats

Back Extensions
3×30

Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener

DeadLift
3×10
Educate

Mats
Ladders

WOD
20 yd Sprints
On the minute
Every minute
For 20 minute

Day 3

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>High Knee Pull >Butt kickers

Ninja / Bear /Hunter

Snatch Complex x 3
Overhead Squat
5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball  Sit on

Superman
3×30 Seconds

Day 2
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener

Tuck jumps 
5×10

Mats
Ladders

WOD 3
Rounds
400m Run
50 Air Squats

Students may wear any athletic apparel that is school appropriate on this day

Warm Up
10 minutes

WOD
DC Fight Gone Bad
3 Rounds
1Min Push Press 45/65
1 Min Box Jumps 20/24
1 Min SDLHP 16/24
1 Min Jump Rope (every 10 = 1)
1 Min Ball Slams 12/20
1 Min Rest

Warm Up
21-15-9
Push ups
Air Squats
Sit Ups
Snatch

WOD
Height
Weight
Bench Press 1 RM
VJ
SBJ
Log them in under T2
You will be graded on do it or not.

Warm Up
1600m

Mats
Ladders

WOD – Qualifier
21-15-9
Push Press 45/65
SDLHP 16/24
Box Jumps 20/24
Jump Rope add a zero
Ball Slams 12/20

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box jumps
10 Burpees

Snatch 3×10
Clean 5×5

WOD
Russian Swing Progression
20 Minutes
24/20kg

Warm Up
1 Burgener
10 Snatch Balance
10 Box jumps
10 SDLHP

Russian Swings 3×20
Push Press 1 RM

WOD
Push Press
2×3
3×2
5×1