Warm Up
2 Rounds
400m
20 Sit Ups
10 Burpees
10 Air Squats

Overhead Squats 3×10
SDLHP 5×5

WOD
Progression through 20
Pull Up Progression

Warm Up
20 Sit Ups
20 Air squats
20 American Swings
20 Pull Ups

Mats
Ladders

WOD-
Back Squat Bulgarians
Bring Sheet

Warm Up
2 Rounds
400m
10 Tuck jumps
Lunge><
25 Sit Ups

Snatch Complex x3

Find Back Squat Max
Stretch out
Discuss Bulgarians

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
20 minute EMOM
20 yard sprints

Warm Up
2 Rounds
10 DeadLift
army Crawl
20 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD
Push Press Max Reps
Go Until Body Fails
95/65

Warm Up
3 Rounds
10 Snatch
20 Sit Ups
20 Burpees

Mats
Ladders

WOD
3 Rounds
400m
50 Squats

Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Up
400m

Burgener x 3
Cleans 5×5

WOD
20 minute
Air Squat Progression

Knees to Elbows
3×20

Warm Up
Burgener x 4

Mats
Ladders
25 Box Jumps

WOD Sprint Progression
Min1 – 10 M
Min2 – 20 M
Min3 – 30M
min4 – 40M
>
>
>
>Min10 – 100M

Warm Up
3 Rounds
15 Hang Cleans
20 Sit Ups
15 Back Extensions

Thrusters 3×20

WOD
21-18-15-12-9
Push Press
Pull Ups

Partners do Burpees while they wait to start
and while they wait to finish

Warm Up
3 Rounds
Lunge/Crab
Burgener
25 Sit Ups
15 Box Jumps

Mats
Ladders
Lateral Depth Jumps 20 alternating

WOD
30 Minute EMOM
40 meter Sprints