Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5

WOD
7x1ea
Overhead Squat
Front Squat
Back Squat

add weight each time

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
1- Russian Swings
10 Air Squats

Ball Slams 3×20
Cleans 5×5

WOD
Push Press Progression
20 Rounds
No time.
I do 1 You do 1 He does one
I do 2 You do 2 He does two
etc

Warm Up
3 Rounds
10 Alt Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders
Falling Starts 10

WOD
3 Rounds
400
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders

Sprint Progression
Min1 – 10 yards
Min2 – 20 Yards
.
.
.
Min10 – 100 Yards

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lifts

Russian Swings 3×20
Snatch 5×5

WOD
20 Minute
Box Jump Progression (Outside)

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex 3
Push Press 5×5

WOD
Bench Press Bulgarian

Warm Up
3 Rounds
400m
25 Sit Ups
1 Burgener

Find you Bench Max

WOD
10 Rounds for Time
100m Run
21 Air Squats

Warm Up
3 Rounds
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split jumps

Mats
Ladders

WOD
Free Lift

Sometime during the period weigh yourself
and Log it on the board

Warm Up
3 Rounds
10 Cleans
10 Split jumps
Army Crawl/Crab

Ball Slams 3×20
Overhead Squats 5×5

WOD
20 Minute Progression
Push Ups

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

Russian Swings 3×20
Split Jerks 5×5

WOD
Strict Press 7×1
Push Press 7×1
Split Jerk 7×1
Add weight to each single rep