Warm Up
1600m

Mats
Ladders

WOD – Qualifier
21-15-9
Push Press 45/65
SDLHP 16/24
Box Jumps 20/24
Jump Rope add a zero
Ball Slams 12/20

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box jumps
10 Burpees

Snatch 3×10
Clean 5×5

WOD
Russian Swing Progression
20 Minutes
24/20kg

Warm Up
1 Burgener
10 Snatch Balance
10 Box jumps
10 SDLHP

Russian Swings 3×20
Push Press 1 RM

WOD
Push Press
2×3
3×2
5×1

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee pulls

Mats
Ladders
Depth jumps x 10

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

Warm Up
3 Rounds
10 Burpees
10 Hang Cleans
20 Sit Ups
10 Push Ups

Front Squat 5×5

WOD
Clean Bulgarian

Hollow Rock
3×30 Sec

Warm Up
30 Burpees

Ball Slams 3×20
Front Squat 5×5
Find 1 Rep Clean Max

WOD
Free

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift

American Swings 3×20
Snatch 5×5

WOD
Thruster Progression
20 Rounds
45/65

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders

WOD-stadium
Run 100 yds
Jog Back 50 Yds
Walk Back 50 Yds
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
3 Rounds
100 Jump Rope
400m Run

Russian Swings 3×20
OverHead Squats 5×5

WOD
5 Rounds
5 DeadLift 135/185
30 Yd resistance Run