Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box over Jumps
100 Jump Rope

Mats
Ladders

WOD
20 Minute AMRAP
40 Meter Sprints

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift

American Swings 3×20
Snatch 5×5

WOD
20 minute
Thruster Progression

Warm Up
3 Rounds
100 JumpRope
400m Run

American Swings 3×20
Overhead Squats 5×5

WOD
5 Rounds
5 Heavy KB Dead Lift
Resistance Run 30 yds

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Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders

WOD
20 Minutes
Run 100 Yds
Jog Back 50
Walk Back 50
21 push Ups
21 Sit ups
21 Air Squats

Warm Up
2 Rounds
10 OHS
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders

WOD
15 Rounds
100m Run
21 Air Squats

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

Find Your Bench Max

WOD
Push Up Progression
20 minutes
or Push Press

Warm Up
3 Rounds
10 Overhead Squats
15 Box jumps
10 Push Ups
10 Alt Pistols

Push Press 3×10

WOD
Bench Press Bulgarian

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

Snatch 5×5
Clean and Jerk 3×20

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

100 Sit Ups
or
5 Rounds of 20
GHD Sit Ups or Back extensions

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

Mats
Ladders

WOD
3 Rounds
400m
25 Air Squats
25 Sit ups