Warm Up
25 Burpees
300m Sprint
High Knee Pull
Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Glute Bridges

Warm Up
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Clean 5×5

WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3×5
Jerk 5×5

WOD
50-40-30-20-10
Push Ups
Pull Upa

Warm Up
2 Rounds
400m
10 Box Jumps
Walking Lunge/Backwards

Russian Swing 3×20
Front Squat 5×5

WOD
5 Rounds
15 Overhead Squats 65/45
400m

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