Warm Up
2 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Split Jerk 5×5

WOD – Robert
Push Press
2×3
3×2
5×1

Back Extensions 5×30

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Lunge/High Knee Pulls

Mats
Ladders

WOD – Quentin
Clean Bulgarian

Warm Up
30 Burpees

Find your Clean Max (12 Min)
Resistance Running 6xBlack Mats

WOD -Sprint and Squat
Sprint 200m
50 Air Squats
Sprint 200m
40 Air Squats
Sprint 200m
30 Air Squats
Sprint 200m
20 Air Squats
Sprint 200m
10 Air Squats
Sprint 200m

Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders
Split jumps 5×6

WOD – Sprint
20 Minutes
40m Sprint
on the Minute
every minute

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 Deadlift

American Swings 3×20
Snatch 5×5

WOD – Peter
Thruster Progression
20 Minutes
90/65

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Plyo

Warm Up
3 Rounds
100 Jump Rope
400m Run

Find a Squat Max Front or Back 10 minutes
Overhead Squats 5×5

WOD – Squat Bulgarian

Superman 3×30 sec

Warm Up
2 Rounds:
10 OHS
5 Box jumps
10 Push Ups
10 Pistols

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds
100m Run
21 Air Squats

Warm Up
3 Rounds
10 Pull Ups
10 Hang Clean
10 American Swings
10 Air Squats

Cleans 5×5
Wall Balls 3×15

WOD – Michael
20 Minute Progression
Push Press 95/65

3×30 sec
Back Ext
Knees to Elbows
Russian Twist

Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×15

WOD – Larry Lucky 7
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1

100 Sit Up