Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Rope Double Unders (at least attempts)
10 Russian Swings

Mats
Ladders
Depth Broad jumps 20

WOD
Free

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

Thrusters 3×15

WOD
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

3×25
Back Extensions
Knee Ups
Russian Twists

Warm Up
25 Burpees
20 Box jumps
15 Sit Ups
10 Hang Cleans
5 Pull ups

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Gorilla/ Crab
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD
100 Ball Slams For Time

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall Balls 15/20
Ball Slams 15/20
KB Thrusters 16/24

Warm Up
3 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders
Depth Jumps 5×10

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

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

Hang Clean and Jerk 5×15
Back Squat 5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Hip Extensions

Warm Up
3 Rounds
MedBall Lunge and Twist
10 Burpees
10 Push Press
10 Back Extensions
Or GHD Hip Extensions*
*only if you watch the video before class

Mats
Ladders

WOD
Free Lift

Warm Up
10 Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Jerk 5×5

WOD
50-40-30-20-10
Push Ups
Pull Ups