Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Jerk 5×5

WOD
7×1 Strict Press
7×1 Push Press
7×1 Jerk

Warm Up
3 Rounds
10 DeadLift
10 Box jumps
10 Burpees
100 Jump Rope

Mats
Ladders

WOD
(150)150 Jump Ropes
(200) 50 Sit Ups
(320) 120 Jump Ropes
(360) 40 Sit Ups
(450) 90 Jump Ropes
(480) 30 Sit Ups
(540) 60 Jump Ropes
(560) 20 Sit Ups
(590) 30 Jump Ropes
(600) 10 Sit Ups
12 Minutes Time Cap
Log Your Reps

Warm Up
3 Rounds
15 American Swings
10 alt Pistols
5 ninja Roll Ups

Clean and Jerk 3×20
Front Squat 5×5

WOD-KALSU
On The minute
Every Minute
Until 100 Thrusters are completed
5 Burpees then finish the minute with thrusters

Warm Up
3 Rounds
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Split Jumps 3×10

WOD
20 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
2 Rounds
10 Air Squats
15 Burpees

Overhead Squats
5×5

WOD
Pull Up Progression
20 Rounds

Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge
25 Sit Ups

Snatch Complex x 2
Push Press 5×5

WOD
Back Squat Bulgarian

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 push Ups

Mats
Ladders

WOD
Find Your 1rm for Back Squat
Find your 1rm for Bench

Warm Up
3 Rounds
10 Deadlift
Army Crawl><
10 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD
Push Press Max Reps
65/95

Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds
10 Pull Ups
10 Burpees
20 Sit Ups
10 Waling Lunges (w/ea Leg)

Snatch 5×5
Deadlift 3×10

WOD-
Air Squat Progression
20 Minutes