Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge w a Twist>

Mats
Ladders
Split Jumps 3×16

WOD
20 Minutes
40 Meter Sprints
EMOM

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