Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5×5

WOD Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk

Warm Up
3 Rounds
10 DeadLift
10 Box Jump
10 Burpees
100 Jump Rope

Mats
Ladders
Lateral bar over 3×20

WOD -Annie
150 JumpRope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 JumpRope
30 Sit Ups
60 JumpRope
20 Sit Ups
30 JumpRope
10 Sit Ups

Warm Up
3 Rounds
15 Russian Swings
10 Pistol Squats
5 Ninja Roll Ups

Clean and Jerk 3×20
Front Squat 5×5

WOD – KALSU
EMOM 5 Burpees
Finish the minute with Thrusters until
100 Thrusters are complete

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

Mats
Ladders
Split Jumps 5×5

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5×5

WOD
Pull up Progression
20 minutes

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

Mats
Ladders
Resistance Running x4

WOD
20 Yard Sprints
20 minute EMOM

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