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

Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge

Mats
Ladders

Sprint
20yds
On the Minute
Every minute
20 Minutes

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Front Squat and Jerk 3×5
DeadLift 5×5

WOD Grace
30 Clean and Jerk
225/65

Warm Up
2 Rounds
Lunge/Backwards
10 Box jumps
10 Overhead Squats

Snatch Balance x 2
Push Press 5×5

WOD
21-15-9
Thrusters 65/45
Pull Ups

BEFORE WE START THIS CLASS PLEASE WRITE YOUR NAME ON THE BOARD AFTER ROLE IF YOU READ THIS POST. DO NOT SHARE WHY TO ANY OF YOUR FRIENDS.

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death By Burpees
5 Min Max Reps

Warm Up
1200m Run

Thruster Education
3×10

Back Squat 2×10

WOD
21-15-9
Cleans 95/65
Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel To Heel

Push Press Education
Clean Education
Cleans 3×5
Push Press 3×5

WOD
3 Rounds
Clean Pulls
Push Press
21-15-9