Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
30 Sec Plank
25 Jumping Jacks

Ball Slams 3×20
Wall Walks Inch worms 3×10

WOD – Karen
150 Wall Balls For Time 20/12

Warm Up
3 Rounds
Walking Lunge w a twist>
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Cleans 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups nb/bb
1200m Run or 1000m Row

Warm Up
3 Rounds
10 Front Squat
10 Pistols (alt Legs)
100 Jump Rope
Army/Crab ><

Mats
Ladders

Tuck Jumps 3×15

WOD-
Sprint 10m on Minute 1
Sprint 20m on Minute 2
All the way through 10 Minutes at 100m

Warm Up
3 Rounds
10 DeadLift
10 Back Extensions
2 Footed Bounds>

Burgener x 2

Jerk 5×5

WOD- Isabel
30 Snatch for time
65/45

Warm Up
50 Burpees

Mats 
Ladders
Plyos

WOD- 
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Complex x 2
Push Press 4×5

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

Plank – 3×30 sec

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

Front Squat 3×5
DeadLift 4×5

WOD – Grace
30 Reps for Time
Clean and Jerk 115/65

Warm Up
3 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds (one distance black mats)

Burgener x 2
Push Press 5×5

WOD – Isabel
30 Snatch For Time
Log Scores
65/45

Warm Up
1200m Run

Thrusters 3×15
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans 95/65
Tricep Dips

3×30 Sec
Knee Ups
Back Extensions
Russian Twists

Warm Up
3 Rounds
5 Wall Walks
10 Hng Cleans
15 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD 
20 Minutes
Sprint 100 yds
21 Air Squats
21 Sit Ups
21 Push Ups