Warm Up
2 rounds
10 Front Squats
10 Pistols (alt leg)
100 Jump Rope
army Crawl/crab walk

Mats 
Ladders
Plyo

Sprint Progression
Min 1 10 yards
Min 2 20 yards
Min 3 30 Yards
Go Through
Min 10 100 yards

Warm Up
2 Rounds
Walking Lunge / w a twist
10 Overhead Squats
20 Sit Ups
10 Double under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull ups nb/bb
1200m Run

Warm Up
50 Burpees

Mats
Ladders
Split Jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
7 overhead squats
10 Pull Ups
20 Sit Ups
100m

Thrusters 3×15
Snatch 5×5

WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull ups

Thrusters 3×15
Dead Lift 5×5

WOD – Grace
30 Clean and Jerk
for time

Warm Up
3 Rounds
10 Burpees
10 Snatch
10 Russian Swings
Lunge/ with a twist

Mats
Ladders

WOD 
40m Sprints
on the minute
every minute
for 20 minute

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

Snatch Balance 3×10
Pus Press 5×5

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

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – Death by Burpees
5 Minute AMRAP

Warm Up
3 Rounds
10 Thrusters
10 Burpees
20 Sit Ups

Mats
Ladders
Split jumps 3×10

WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups

Warm Up
1200m Run

Thrusters (educate) 3×20

Back Squat 5×5

3x30sec
Knees to elbows
back extensions
Russian Twist