Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel To Heel

Push Press Education
Clean Education
Cleans 3×5
Push Press 3×5

WOD
3 Rounds
Clean Pulls
Push Press
21-15-9

Front Squat Tutorial

Warm Up
2 Rounds
5 Front Squat
10 Russian Twist
10 Burpees
>< High knees/ Butt Kickers

Overhead Squat 5×5

WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats

Warm Up
2 Rounds
100 Jump Rope
15 Push Ups
20 Sit Ups

400m Run Test
Air Squat Explained

WOD
3 Rounds
400m Run
35 Air Squats

Warm Up
1200m

5×5 Single Function Lift
3×10 Multi Function Lift

WOD
21-15-9
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slam

Warm Up
21-15-9
Burpees
Pull Ups
Sit Ups

Mats
Ladders

WOD
Free Lift

Senior Finals
Fight Gone Bad

Warm Up
3 Rounds
10 Push Ups
10 Dead Lift
10 Box Jump
10 Sit Ups

SDLHP 3×15
Overhead Squats 5×5

WOD
7×1 Snatch
7×1 Clean
7×1 Pull
Add weight through the sets

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

Split jerk 5×5
Ball Slams 3×20

WOD
Clean and Jerk
2×3
3×2
5×1
Add weight to each set

If anyone is up for a serious challenge “Murph” is the workout done world wide by most CrossFit gyms. I support you in your efforts.