Warm Up
3 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400m

Snatch 5×5
Clean and Jerk 3×10

WOD
7×1 Overhead Squats
7×1 Front Squat
7×1 Back Squat

Warm Up
3 Rounds
10 Pistols
10 Press
Lunge / Backwards
15 American Swings

Mats
Ladders

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl / Crab Walk
10 Dead Lift
400

Front Squat 5×5
Ball Slam 3×20

WOD
Russian Swing Max Reps 24/16

Warm Up
3 Rounds
Lunge / High knees
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders

WOD
Sprint Progression
min 1 10 yards
min 2 20 yards
min 3 30 Yards
min 4 40 yards
through
10 minutes an 100 yards

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lift

American Swings
3×20

Snatch
5×5

WOD
20 Minute Box Jumps Progression

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3

Push Press 5×5

Bench Bulgarian

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/ High Knee Pull

Mats
Ladders
1 rep Max Bench Press

WOD
10 Rounds
100m Run
21 Air Squats

3 Rounds
400m
20 Sit Ups
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD
Snatch Max Reps
90/65

Warm Up
3 Rounds
5 Front Squats
Lunge / Backwards
10 Sit Ups
6 Directional Split jumps

Mats
Ladders
20 Depth Jumps

WOD
20 min EMOM
40m Sprint

Warm Up
3 Rounds
400m
10 Cleans
10 Split jumps
Gorilla/ Crab

Ball Slam 3×20
Overhead Squat 5×5

WOD
20 Minutes
Push Up Progression