Warm Up
3 Rounds
10 Snatch
400m
10 Burpees
20 Sit ups

Mats
Ladders
Split jumps 5×6

WOD
20 min AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge><
20 Sit ups

Snatch Complex x 3
Push Press 5×5

Back Squat Bulgarian

Warm Up
2 Rounds
20 Sit ups
20 Air Squats
20 Russian Swings
20 Push Ups

Mats
Ladders
Box jump over /Hurdles

WOD
Find Your Back Squat Max

Warm Up
2 Rounds
10 DeadLift
army Crawl ><
15 American Swings
15 Burpees

Clean and jerk 3×15
Back Squat 5×5

WOD
Push Press Max Reps
95/65

Warm Up
3 Rounds
10 Snatch
10 Pull Ups
10 Burpees

Mats
Ladders
Box jumps 3 x20

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Hang Cleans 5×5

WOD
Air Squat Progression
20 Minutes
Butt to Ball

Warm Up
21-15-9-3
Push Press
Air Squat
Sit ups
Box jumps
Glute Bridges

Cleans 5×5

WOD
Free Lift

Warm Up
3 Rounds
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters 5×5
Weighted Glute Bridges 3×20

WOD
21-18-15-12-9
Push Press
Pull Ups

Warm Up
3 Rounds
Lunge/Backwards
15 Sit Ups
15 Box jumps

Mats
Ladders


WOD
40m Sprints
20 Minutes
every minute on the minute

Warm Up
3 Rounds
400m
Lunge/Backwards
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD-Yolanda
25 Plyo Box jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit ups
25 plyo Box jumps