Warm Up
800m

Russian Swings 3×20

Pull Ups 5×7 (strict)

WOD – “KALSU”
On the minte Every Minute
5 Burpees
Complete the rest of the minute with Thrusters
Go until you have completed 100 Thrusters

Warm Up
3 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 5×5

WOD
20 Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Pus Ups

BRING A PAIR OF GLOVES

Part of being fit is knowing how to take care of your body
so you can continue trainning.  Dont let this happen to you!

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squat 5×5
Burpees 3×20

WOD – “Dave”
Pull Up Progression
20 Minutes

Core
Russian Twist 3×30

Warm Up
2 Rounds:
400m
10 Tuck Jumps
Lunge<>
15 Sit Ups

Snatch Complex x 3

Push Press 5×5

WOD –  “Charles”
Back Squat Bulgarian

Core
Back Extensions 3×25

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups
For Time

Mats (Hurdles)
Ladders

WOD –
20 Yard Sprints
on the minute
every minute
for 20 minutes

Warm Up
10 Deadlift
Army Crawl <>
10 American Swings
15 Burpees

Back Squat 5×5
Clean & Jerk 3×15

WOD – “Blair”
Last Man Standing
Push Press Max Reps
60kg Bar?

Core
Superman 3×30 sec

Warm Up
3 Rounds:
10 Snatch
10 Pull
20 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds:
400m
50 Air Squats

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Cleans 5×5
Burgener x3

WOD – “Allen”
20 minute
Air Squat Progression
Add 1 Rep per minute
for 20 minutes

Core
Knee Ups 3×25
Pull Up Bar

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit Ups
10 Back Extensions (GHD)

Front Squat 5×5
Thrusters 3×20

WOD – “Zena”
21-18-15-12-9
Push Press
Pull Ups
Burpees While you Wait
Record The Total Burpees
High Score Wins

Core
Lunge and Twist
3 Lengths outside