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

Mats
Ladders

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

Warm Up
3 Rounds
army Crawl/Crab Walk
400m
10 Box Jumps
5 Hang Cleans

Strict Press 5×5
Hang Cleans 3×15

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

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

1 arm Russian Swings 3×16 (8 each arm)
Jerk 5×5

WOD-Ursula
Clean and Jerk 1×75

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

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each
Snatch Pull
Muscle Snatch
Snatch Press
Overhead Squat

Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats 
Ladders
Depth Broad Jumps 20

WOD-
30 Minutes
20 yd Sprints
On The minute
Every Minute

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

Mats
Ladders
Plyo

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
15 Air Squats
15 Sit ups
10 Pull Ups

Russian Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams for time

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgner x5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance – 65/45
Wall Ball 20/12
Ball Slam 20/12
KB Thrusters 20/16

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD – 
200m Run
50 Squats
200m Run
40 Squats
200m Run
30 Squats
200m Run
20 Squats
200m Run
10 Squats

Warm Up
25 Burpees
300m Run
High  Knee Pulls>
Lunge<

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m Run
50 Sit Ups
50 Back Extensions or  GHD