Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext or GHD

Mats 
Ladders

Depth Jumps 5×5

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

Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Press 3×15
Back Squat 5×5

WOD- Quinn
3 Rounds:
400m Run
50 Sit Ups
50 Back Extensions

Hollow Rock 3×30 Sec

Warm Up
3 Rounds:
Lunge and a Twist.
10 Burpees
10 Push Press
10 Hip Extensions (GHD)
or Back extensions on Ground

Mats
Ladders
Plyo

Free Lift (no maxing)

Warm Up
2 rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 American Swings

Snatch Balance 3 x5
Split Jerk 5×5

WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Up (no knees/knees)
Pull Up no (band/black band)
Air Squat (butt to ball)
Sit Up
25 Plyo Box Jumps

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Dead Lifts (Lite)
20 Sit Ups

Mats 
Ladders

WOD (stadium)
20 Min
Run 100m
Jog Back 50 m
Walk Back 100m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m
after each Round

Mats
Ladders
Tuck Jumps 5×10

WOD
15 rounds:
21 Squats
100m Sprint

Warm Up
400m jog
5 Box Jumps
Walking Lunge
Backwards
400m Sprint

American Swing 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds:
15 Overhead Squats 65/45
400m Run
For time

Do something for your core

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

Thrusters 3×20
Bench 4×5

WOD – Melissa
5 Rounds:
15 Thrusters 95/65
15 Pull Ups no band/black band
400m

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – Tabata 2 Times
3 Minute Push Ups
4 Minute Squats