Warm Up
2 Rounds
Lunge/Backwards><
10 Box jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD
FRAN
21-15-9
Thrusters 65/45
Pull Ups NB/BB

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders
Burgener x 5

WOD
Death by Burpees
5 Minute max reps Burpees

Warm Up
1200m Run

Thruster 3×10
Back Squat 5×5

WOD
21-15-9
Cleans
Push Ups

3×30 Sec
Knees to Elbows
Back Extensions
Russian Twists

Warm Up
3 Rounds
5 Wall Walks
10 Hang Clean
20 Sit Ups

Mats
Ladders
Split Jumps 5×6
Educate Burgener (Block4)

WOD
100m Sprint
21 Air Squat
21 Sit ups
21 Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
Heel to Heel><

Ball Clean 3×20
Clean 5×5 Educate

WOD
21-15-9
Clean pulls 185/135
Push Press 135/65

Sit ups 100

Warm Up
3 Rounds
10 Dead lift
20 Sit ups
10 Box jumps

Russian Swings 3×20
Snatch 5×5

WOD
20 minute EMOM
Every minute on the minute
5 Pull Ups
10 Push Ups
15 Air Squats

Warm Up
3 Rounds
100 Jump Rope
Lunge/backwards
5 Front Squats
1 Burgener

Educate a Deadlift
3×10

Mats
Ladders

WOD
Sprint
20yds
on the minute every minute
for 20 minutes

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
><High Knee pulls Butt Kickers

Burgener x 2

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

Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
10 Air Squats
10 Push Ups

Mats
Ladders

Educate a Burgener
Burgener x 3

Warm Up
2 Rounds
10 Pull ups
10 push Ups
10 Sit Ups
10 Air Squat

Go over Technique
Body Weight exercises (Gymnastics movements)

Finish Fitness Testing
Height
Weight
MedBall
Vertical Jump
Standing Broad Jump
Bench
400m