Warm Up
5 minute AMRAP
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats

Snatch 5×5
Russian Swings 3×15

WOD
175 Wall balls for Time
Butt to Ball

Warm Up
2 Rounds
Burgener
5 Strict Pull Ups
20 Burpees
5 ninja Roll Ups

Push Press 5×5

WOD
Snatch
2×3
3×2
5×1
Add Weight Each Set

Warm Up
2 Rounds
1 Snatch Complex
10 Burpees
15 Perfect Tempo Push ups (3 sec)

Mats
Ladders

WOD
20 yd Sprints
20 Minutes

Warm Up
2 Rounds
10 Deadbugs
5 Strict Pull Ups
10 Hang Clean
10 Box Jumps

Overhead Squats 5×5
Thrusters 3×15

WOD
Free lift

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex|
DeadLift 5×5

WOD-2012
12 Minute AMRAP
20 Snatch 65/45
Box Jump Burpees 24/20

Warm Up
1600m

Mats
Ladders

WOD
5 Rounds
300m
50 Push Ups

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

Russian Swings 3×20
Jerk 5×5

WOD
Push Press
2×3
3×2
5×1
Increase load each set

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

Mats
Ladders

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

Warm Up
30 Burpees

Ball Slams 3×20
Find Your Push Press Max

WOD
Push Press Bulgarian

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

Snatch 3×10
Cleans 5×5

WOD
20 Minute Progression
Russian Swings