Day 43
Warm Up
3 Rounds
15 American Swings
10 alt Pistols
20 Sit Ups
5 Ninja Roll Ups

Clean and Jerk
3×10

WOD- Kalsu
100 Thrusters
5 Burpees to start  each minute
Finish the minute with thrusters
Running count for thrusters

Free

Day 42
Warm Up 
3 Rounds
400
10 Burpees
20 Sit Ups

Mats
Ladders

WOD
20 Minute 
100 yd Sprint
21 Air Squat
21 Sit Ups
21 Push Ups

Day 41
Warm Up
2 Rounds
20 Sit ups
10 Air Squats
15 Burpees

Overhead Squats
5×5

WOD
20 Minute Progression
Pull Ups
Add 1 rep per minute
For 20 Minutes

Seated Twist
3×30 Seconds

Day 40
Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge><
20 Sit Up

Snatch Complex
3

Push Press 
5×5

WOD
Back Squat Bulgarian

Back Extensions
3×25

Day 49
Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push ups

Mats
Ladders

WOD
Sprints
20 yds
On the minute
Every minute
For 20 Minutes

Day 48
Warm Up
2 Rounds
10 DeadLift
Army Crawl
10 American Swings
15 Burpees

Clean and Jerk
3×15

Back Squat
5×5

WOD
Push Press 
Max reps
65/95

Superman
3×30 Seconds

Day 47
Warm Up
3 Rounds
10 Snatch
10 Pull
20 Burpees

Mats
Ladders

Tuck Jumps
3×10

WOD
3 Rounds
400m
50 Air Squats

Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m

Burgeners x 3

Cleans
5×5

WOD
20 Minute
Air Squat
Add 1 rep per minute 
For 20 Minutes
*sit on Ball

Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 min Rest
Score is cumulative reps