Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

3 Rounds
400m Run
50 Air Squats

Warm Up
3 Rounds
10 Hang Cleans
10 Push Ups
20 Sit Ups
400m

Burgener x 3
Cleans 5×5

WOD
20 Minutes
Air Squat Progression
1 on minute 1
2 on minute 2
3 on minute 3
etc through 20 minutes

Warm Up
3 Rounds
10 Hang Clean
20 Sit Ups
10 Back Extensions

Thrusters 3×10
Front Squat 5×5

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

Warm Up
3 Rounds
Gorilla >Lunge<
1 Burgener
20 Sit Ups
15 Box jumps

Mats
Ladders

WOD – Sprint
40 Meter Sprints
on the minute
every minute
for 30 Minutes

Warm Up
3 Rounds
400m
lunge><
10 Push Press
20 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD Yolanda
Start with 25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
End with 25 Box jumps

Warm Up
1200m Run

Russian Swings 3×15
OHS 5×5

WOD Qualifier
4 Rounds
20 Push Press 65/45
20 Box Jumps 24/20
20 SDLHP 24/20
Jump Rope 100
Ball Slams 20/12

Warm Up
3 Rounds
Gorilla Walk/Army Crawl
400m
10 Box Jumps
5 Hang Clean

Overhead Squat 3×15
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Pull Ups
Air Squats

Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Jerk 5×5

WOD
75 Clean and Jerks
95/65

Warm Ups
3 Rounds
10 Hang Cleans
10 Pull Ups
20 double unders
10 Russian Swings

Mats
Ladders

WOD
20 Minutes
20 Yard Sprints
on the minute
every minute for 20 Minutes

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
400m

Thrusters 3×15
Front Squat 5×5

WOD
100 of each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

3 x 30 Reps
Back Extensions
Knees to Elbows
Russian Twists