Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m run

Thrusters 3×15

Front Squat 5×5

WOD – “Tiffany”
1 Round
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core
3×30 sec
Back Extensions
Knee Ups
Russian Twists

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups

Mats
Ladders

Tuck Jumps 3×10

WOD
5 Rounds:
300m
50 Push Ups

Warm Up
2 rounds:
400m
15 Push Ups
Gorilla / Crab Walk
20 Sit Ups

American Swings 3×20

Snatch 4×5

WOD – “Susan”
Ball Slams 1×100

Core
Lunge and Twist x 4

Warm Up
5 min. AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgeners x2

Push Press 5×5

WOD – “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster

Core
Back Extensions 3×50

Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

Depth Jumps 5 x10

WOD
5 Rounds:
300m Sprint
Air Squats 50, 40, 30, 20, 10

Flexibility Training

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

Hang Clean and Jerk 3×10

Back Squat 5×5

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

Core
Hollow Rock 3x30sec

Warm Up
3 Rounds:
Lunge with a Twist ><
10 Burpees
10 Push Press
10 Back Extensions

Mats
Ladders

Split Jumps 5×5 for Height

WOD – Sprint
40 meter Sprint
On the Minute
Every Minute
for 25 Minutes