Warm Up
2 Rounds
Walking Lunge with a twist >
10 Overhead Squats
20 Sit ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run

Resistance Running x6

Warm Up
3 Rounds
10 Dead Lifts
15 Russian Swings
10 Back Extensions
2 Footed Bounds>

Snatch Complex x1
Resistance Running x 4

WOD
30 Snatch
for time

Hollow Rock 3×30 Sec

Warm Up
50 Burpees

Mats
Ladders

WOD
10 Rounds
100m Run
21 Air Squats

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

Thrusters 3×5
DeadLift 5×5

WOD – Grace
30 Clean And Press For Time
115/65

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thruster 3×20
Snatch 5×5

WOD – Helen
3 Rounds:
400m Run
21 Russian Swings
12 Pull ups

Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge w a Twist>

Mats
Ladders
Split Jumps 3×16

WOD
20 Minutes
40 Meter Sprints
EMOM

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

Snatch Balance 3×10
Push Press 5×5

WOD
FRAN
21-15-9
Thrusters 65/45
Pull Ups NB/BB

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders
Burgener x 5

WOD
Death by Burpees
5 Minute max reps Burpees

Warm Up
1200m Run

Thruster 3×10
Back Squat 5×5

WOD
21-15-9
Cleans
Push Ups

3×30 Sec
Knees to Elbows
Back Extensions
Russian Twists

Warm Up
3 Rounds
5 Wall Walks
10 Hang Clean
20 Sit Ups

Mats
Ladders
Split Jumps 5×6
Educate Burgener (Block4)

WOD
100m Sprint
21 Air Squat
21 Sit ups
21 Push Ups