Warm Up
3 Rounds
Army Crawl/Crab
10 DeadLift
400m

Ball Slam 3×20
Front Squat 5×5

WOD
Russian Swing
Max reps
24/16

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull ups
10 DeadLifts

Snatch 5×5
Russian Swings 3×20

WOD
20 minute
Box jump Progression

Warm Up
2 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 3×5

WOD
Bench Bulgarian

Warm Up
3 Rounds
400m
20 SitUps
1 Burgener

Back Squat 5×5
Find Your Bench Max


WOD
10 Rounds
100 Meter Run
21 Air Squats

Warm Up
3 Rounds
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders

WOD
Free Lift
no Phones

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army Crawl/Crab Walk

Ball Slams 3×20
Overhead Squats 5×5

WOD
20 Minute
Push Up Progression

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Jerk 5×5

WOD
7×1 Strict Press
7×1 Push Press
7×1 Jerk

Warm Up
3 Rounds
10 DeadLift
10 Box jumps
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
(150)150 Jump Ropes
(200) 50 Sit Ups
(320) 120 Jump Ropes
(360) 40 Sit Ups
(450) 90 Jump Ropes
(480) 30 Sit Ups
(540) 60 Jump Ropes
(560) 20 Sit Ups
(590) 30 Jump Ropes
(600) 10 Sit Ups
12 Minutes Time Cap
Log Your Reps

Warm Up
3 Rounds
15 American Swings
10 alt Pistols
5 ninja Roll Ups

Clean and Jerk 3×20
Front Squat 5×5

WOD-KALSU
On The minute
Every Minute
Until 100 Thrusters are completed
5 Burpees then finish the minute with thrusters

Warm Up
3 Rounds
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Split Jumps 3×10

WOD
20 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups