WOD

EMOM Complete

5 DB Deadlift (45-25)

5 DB Hang Clean

5 DB Thruster

WOD

"Beep Test"

4 Rounds

21 Pull Ups

15 Push Jerk (135-95)

50 DU

WOD

# 50 Box jumps (24″)
# 50 Jumping pull-ups
# 50 Kettlebell swings (boys: 24kg; girls: 16kg)
# 50 Walking lunges
# 50 Knees to elbows
# 50 Push press (boys: 45#; girls: 35#)
# 50 Back extensions
# 50 Wall ball shots (boys: 20#; girls: 14#)
# 50 Burpees
# 50 Double-unders

WOD

40 Thrusters (135)

80 Thrusters (95)

120 Thrusters (65)

WODs

50 Ab Mat Sit Ups

Run 400m

40 V-Sit Ups

Row 400m

30 Toes to Bar

Row 400m

40 V-Sit Ups

Run 400m

50 Ab Mat Sit Ups

WOD

OH Squat 3-3-3-3-3

Front Squat 1-1-1-1-1

Rest 5min then

3 Rounds

30 Back Extension

30 Sit Ups

30 Push Ups

30 DU