Warm Up
2 Rounds
25 Burpees
400m
Lunge and Twist ><

Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m
50 Sit Ups
50 Back Extensions (GHD?)

Warm Up
3 Rounds
Medball Overhead Lunge ><
10 Burpees
10 Push Press
10 Hip Extension – GHD or 10 Back Extensions

Mats
Ladders
Split Jumps 5×8

WOD- Sprint
25 Minutes
40m Sprints
on the minute every minute

Warm Up
2 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Clean 5×5

WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Jerk 5×5

WOD- Team Ophelia
100 – 80 – 60 – 40 – 20
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 Dead Lift
20 Sit Ups

Mats 
Ladders
Plyo

WOD – 
20 Minutes
Run 100m
Jog Back 50 m
Walk Back 50m
21 Air Squats
21 Sit Ups
21 Air Squats

Warm Up
21-15-9
Choice
Pick 4 Movements

Free Lift
NO HEAVY LIFTING

Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
20 Push Ups
400m

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
Overhead Squat 65/45
400m

Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400m between each round

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups BB/NB
400m

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
1600m

Snatch 5×5
Box Jumps 3×20

WOD- Tabata 3 Times
Push Ups 3 Min
Air Squat 4 Min
Plank 5 Min