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

Snatch Balance 3×5
Split Jerk 5×5

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

Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Deadlifts
20 Sit Ups

Mats
Ladders

WOD
20 Minutes
Run 100 yards
jog Back 50 Yards
walk back 50 yards
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
400m Run
15 Box Jumps
Walking Lunge Backwards
Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD
5 Rounds
15 Overhead Squats
400m Run

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

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squats

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

Thrusters 3×20
Snatch 5×5

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

3×30 Sec
Back Extensions
Knees to elbows
Russian Twist

Warm Up
800m

Snatch 5×5
Box jumps 3×20

WOD
Tabata 2 Times
Push Ups 3 Minutes
Squats 4 Minutes

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

3×20 Russian Swings
5×5 Push Press

WOD
Push Press 65/45 10-1
Cleans 115/65 10-1
Squats 135/95 10-1

Warm Up
800m Run
10 pull Ups
10 Push Ups
10 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
10 Floor bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD
150 Wall Balls
For Time

Warm Up
3 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/Crab Walk

Mats
Ladders

WOD
Sprint Progression
Minute 1 Sprint 10m
Minute 2 Sprint 20m
Minute 3 Sprint 30m
Minute 10 Go to 100m