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

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 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 
For Time
65/115

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

Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death by Burpees
5 Min Max Reps

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