Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swing
Lunge/Twist

Mats
Ladders
Depth Jumps 20

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

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

Thrusters 3×10
DeadLift 5×5

WOD – Grace
Clean and Jerk 115/65

Toes to Bar 3×20

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  noband/blackband

Plank 3x30sec

Warm Up
800m

Mats
Ladders

WOD – Death by Burpees
5 Min AMRAP

Warm Up
3 Rounds:
10 Burpees
10 Thrusters
10 Pull Ups

Mats
Ladders
Plyo

Warm Up
1200m Run

Thrusters 3×15
Back Squat 5×5

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

Knees to Elbows 3×15

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

Mats
Ladders
Plyo

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

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

Clean 5×5

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

Russian Twist 3×30 Sec

Warm Up
3 Rounds
100 Jump Rope
Lunge/Backwards
5 Front Squats
Burgener

DeadLift 5×10
Ladders
Plyo Boxes

WOD
20 yard Sprints
on the minute
every minute for
20 minutes

Warm Up
2 Rounds
400m
10 Box Jump
10 Burpees
Burgener

Mats
Ladders
Tuck Jumps 3×10

WOD
3 Rounds
400m
50 Air Squats