Warm Up
2 Rounds
Lunge> Backwards<
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

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

Plank 3×30 Sec

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD-  Death by Burpees
5 Min Max Reps
HAnd Release Burpees

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

Mats
Ladders
Split Jumps 5×6

WOD 
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Up

Warm Up
800m

Thrusters 3×10
Cleans 5×5

WOD – Elizabeth
21-15-9
Cleans 65/45
Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel to Heel ><

Push Press 4×5
Cleans 5×5

WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

Warm Up
3 Rounds
10 DeadLifts
10 Sit Ups
10 Box Jumps
10 Sit Ups

Russian Swings 3×10
Snatch 5×5

WOD – Chelsea
25 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees

Snatch Complex x 2

Overhead Squat 5×5 (PVC)

WOD
Sprint
20yd Sprints
on the Minute
every Minute
for 20 Minutes

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Box Jumps
10 10 Burpees
10 Sit Ups

Burgeners x 2

WOD
5 Rounds
20 Push Ups
20 Pull Ups
20 Sit Ups
20 Air Squats