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

Mats
Ladders

WOD
Do It under 10 Minutes
150 jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit Ups
30 Jump Rope
10 Sit Ups

Warm Up
3 Rounds
15 Russian Swings
10 Pistol Squats Alt legs
5 ninja roll ups

Clean and jerk 5×5

WOD-Kalsu
100 Thrusters
5 Burpees at the top of each minute

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

Mats
Ladders

FREE Lift

Enjoy your long weekend and remember the reason you have it. Take the time and go out of your way to pay tribute to those who made it possible. Try to put your political views aside for the people who have allowed you to actually have the right to express yourself. No matter what you believe this day is for the people who volunteered so you could live the life you live. Thank a Veteran today.
I will start by saying thank you to my Dad.
Thank you Dad.

Warm Up
2 Rounds
400m
20 Sit Ups
10 Burpees
10 Air Squats

Overhead Squats 3×10
SDLHP 5×5

WOD
Progression through 20
Pull Up Progression

Warm Up
20 Sit Ups
20 Air squats
20 American Swings
20 Pull Ups

Mats
Ladders

WOD-
Back Squat Bulgarians
Bring Sheet

Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge><
25 Sit Ups

Snatch Complex x3

Find Back Squat Max
Stretch out
Discuss Bulgarians

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
20 minute EMOM
20 yard sprints

Warm Up
2 Rounds
10 DeadLift
army Crawl
20 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD
Push Press Max Reps
Go Until Body Fails
95/65

Warm Up
3 Rounds
10 Snatch
20 Sit Ups
20 Burpees

Mats
Ladders

WOD
3 Rounds
400m
50 Squats

Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Up
400m

Burgener x 3
Cleans 5×5

WOD
20 minute
Air Squat Progression

Knees to Elbows
3×20