2 Rounds
10 overhead Squats
5 Box jumps
10 Push Press
10 Pistols

Mats
Ladders

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

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