Day 3
Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pull >Butt kickers

Ninja / Bear /Hunter for Burpees (partner up)
Ninja sneaks up on the hunter
Bear kills the Ninja
Hunter shoots the Bear
Loser gets 7 burpees. No rest between games
Play for 6 minutes

Snatch Complex x 3
Overhead Squat 5×5

WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball  Sit on it

Superman
3×30 Seconds

Day 2
Warm Up
2 Rounds
400m
10 Box jumps
10 Burpees
1 Burgener
Tuck jumps  5×10

Mats
Ladders

WOD
3 Rounds

400m Run
50 Air Squats

Day 1
Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit ups
10 Air Squats
Focus on form

Burgener x 3
Educate

Front Squat
5×5
Educate Front Squat

WOD
50 Pull ups
50 Push Ups
50 Sit ups
50 Air Squats
Focus on form

Warm Up
3 rounds
300m
10 Push Ups
10 Air Squats
10 Sit Ups

WOD
Finish Tests
Medball (MB)
Standing Broad Jump (SBJ)
Bench Press 1 rm

Day 44
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
Jump Rope (add a zero)

Day 58
Warm Up
3 Rounds
100 Jump Rope
400 yd run

American Swings
3×20

Overhead Squats
5×5

WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion

Day 52
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
20 Sit Ups
10 SDLHP

Mats
Ladders

WOD
Sprint Progression
Min 1-10 yards
Min 2 – 20 yards
Min 3 – 30 yards
Min 4 – 40 yards
Adding 10 Yards every
minute until 100 yards