Warm Up
2 Rounds
10 Pistols
10 Sit ups
10 Back Extensions
Lunge/High Knee Pulls

Mats
Ladders

WOD
200 Meter Sprint
50 Squats
200 Meter Sprint
40 Squat
200 Meter Sprints
30 Squats
All the way to 10 Squats

Warm Up
30 Burpees

Find your Power Clean Max

WOD
Clean Bulgarian

Hollow Rock 3×30 Sec

Warm up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jump overs
100 Jump Rope

Mats
Ladders

WOD
40m Sprints
on the minute
Every Minute
20 minutes

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squat
10 DeadLift

American Swing 3×20
Snatch 5×5

WOD
20 Rounds
Thruster Progression

Warm Up
3 Rounds
100 Jump Rope
400m Run

3×15 American Swings
5×5 Overhead squats

WOD – Partners
5 Rounds
5 Heavy DeadLifts
30yd Resistance Run

Warm Up
3 Rounds
10 OHS
10 Box jumps
10 Push Ups
10 Pistols

Mats
Ladders

WOD
15 Rounds
100m
21 Air Squats

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×15
Cleans 5×5

WOD
Push Press Progression
20 Min

Warm Up
3 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400m

Snatch 5×5
Clean and Jerk 3×10

WOD
7×1 Overhead Squats
7×1 Front Squat
7×1 Back Squat

Warm Up
3 Rounds
10 Pistols
10 Press
Lunge / Backwards
15 American Swings

Mats
Ladders

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl / Crab Walk
10 Dead Lift
400

Front Squat 5×5
Ball Slam 3×20

WOD
Russian Swing Max Reps 24/16