Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
Depth Jumps 25

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats
400m

Warm Up
3 Rounds
1 Burgener
5 Pull ups
10 Air Squats
100 Jump Rope

Thrusters 3×20
Overhead Squat 5×5

WOD
75 Snatch
95/65

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
30 Min
AMRAP
100m Sprint
21 Air Squats
21 Push Ups
21 Sit Ups

Warm Up
3 Rounds
400m
10 Box jumps
5 Hang Clean
Bear Crawl/Crab Walk

Overhead Squat 3×10
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Pull Ups
Air squats

Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
15 Burpees

American Swings 3×20
Split Jerk 5×5

WOD
75 Clean And Jerks 95/65

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders

WOD –
30 Minute EMOM
20 yard Sprints

Dress Accordingly

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Thrusters 3×15
Push Press 5×5

WOD
100 Snatch Pulls
100 Snatch
100 Snatch Press
100 OHS

Free Lift

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 3×10

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crab/Military Crawl
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD
100 Ball Slams