Warm Up
3 Rounds
400m
10 Box jumps
5 Hang Clean
Bear Crawl/Crab Walk

Overhead Squat 3×10
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit Ups
Pull Ups
Air squats

Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
15 Burpees

American Swings 3×20
Split Jerk 5×5

WOD
75 Clean And Jerks 95/65

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders

WOD –
30 Minute EMOM
20 yard Sprints

Dress Accordingly

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Thrusters 3×15
Push Press 5×5

WOD
100 Snatch Pulls
100 Snatch
100 Snatch Press
100 OHS

Free Lift

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 3×10

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crab/Military Crawl
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD
100 Ball Slams

Students may wear any athletic attire they want to the final
School Dress code applies

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box Jumps 24″/20″
1 Min SDLHP 24/16
1 Min Ball Slams 20/12
1 Min Jump Rope every 10 equals 1 rep
1 Min rest

Warm Up
5 min AMRAP
5 Push Ups
10 Sit Ups
20 Air Squats

SDLHP 3×10
Ball Slam 3×20

WOD – Qualifier
4 Rounds
20 Push Press 65/45
20 Box Jumps 24″/20″
20 SDLHP 24/16
20 Ball Slams 20/12
50 Jump Rope