Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400

Mats
Ladders
Tuck jumps 5×10

WOD
15 Rounds
100m Sprint
21 Air Squats

Warm Up
800m

Box jump 3×20
Snatch 5×5

WOD
Tabata 2 Times
Push Ups 3 Minutes
Air Squats 4 Minutes

Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×15
Snatch 5×5

WOD
5 Rounds
15 KB Bench Press
15 Pull Ups
400m

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

Russian Swings 3×20
Push Press 5×5

WOD
95/65 Cleans 10-1
95/65 Push Press 10-1
135/115 Squat 10-1
10 of Each
09 of Each
08 of Each
down to 1 of Each

Warm Up
800m Run
10 Pull Ups
10 Push Ups

Mats
Ladders

WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slams 3×20

WOD
150 Wall Balls

Warm Up
2 Rounds
Walking Lunge/ Backwards
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings
3×20
Cleans
5×5

WOD
50 Thrusters 65/45
50 Pull Ups bb/nb
1200m Run

Warm Up
2 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
2 Footed Bounds >

2 Snatch Complex
Split Jerk 5×5

WOD
30 Snatch
45/65

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×10
Snatch 5×5

WOD Helen
3 Rounds
400m
21 American Swings
12 Pull Ups

Warm Up
50 Burpees

Mats
Ladders

Free Lift
NO HEAVY LIFTING