Warm Up
3 Rounds
100 Jump Rope
400m Run

Russian Swings 3×20
OHS 5×5


WOD
5 Rounds
5 Heavy DeadLift
30 yd resistance Run

Warm Up
2 Rounds
10 OHS
10 Box jumps
10 Push Ups
10 Pistols

Mats
Ladders
Tuck jumps 5×10

WOD
15 Rounds
100m Run
21 Air Squats

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD
20 Minute Progression
Push Press

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

Snatch 5×5
Clean and jerk 3×20

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

Warm Up
3 Rounds
10 Alternating Pistols
10 Push Press
Lunge/Backwards
15 Russian Swings

Mats
Ladders
Tuck jumps 5×5

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl/Crab
10 Heavier Dead Lift
400m or 20 Burpees

Ball Slam 3×20
Front Squat 5×5

WOD
Max Reps
Russian Swings 20/16

Superman 5x 30 Sec

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

Mats
Ladders

WOD
Sprint Progression
Minute 1 10yards
Minute 2 20 Yards
Minute 3 30 Yards
Minute 4 40 Yards
Through Minute 10 100 yards

Warm Up
2 Rounds
20 Sit Ups
10 pull Ups
10 DeadLifts

American Swings 3×20
Snatch 5×5

WOD
20 minute Progression
Box jumps

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x3
Push Press 5×5

WOD
Bench Bulgarian

Warm Up
2 Rounds
20 Choice
20 Choice
20 Choice

DC Challenge