3 Rounds
400m
20 Sit Ups
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD
Snatch Max Reps
90/65

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

Mats
Ladders
20 Depth Jumps

WOD
20 min EMOM
40m Sprint

Warm Up
3 Rounds
400m
10 Cleans
10 Split jumps
Gorilla/ Crab

Ball Slam 3×20
Overhead Squat 5×5

WOD
20 Minutes
Push Up Progression

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

Russian Swings
3×20

Split jerk
5×5

WOD
Lucky 7’s
7×1 Press
7×1 Push Press
7×1 Jerk

Warm Up
3 Rounds
10 Box Jump
10 Dead Lift
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
3 Rounds
15 Russian Swings
10 Pull Ups
20 Sit Ups
400m Run

Push Press 5×5
Bench Press 3×12

WOD
Death by Burpees
5 minute Max Reps Burpees
Log Score on the Board
This will be your Grade

Free Lift
No heavy Lifting

Free Lift
No Heavy Lifting

Warm Up
3 Rounds
15 American Swings
10 Pistol Squat or Variation
5 Ninja Roll Ups

Clean and Jerk 3×20

WOD -KALSU
On The Minute Every Minute until Completion of 100 Thrusters
5 Burpees at the top of each Minute then finish with Burpees

Pistol Variations

Warm Up
3 rounds
10 Box Jumps
10 DeadLift
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
150 jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit ups
60 Jump Rope
20 Sit Ups
30 Jump Rope
10 Sit Ups