Warm up

1 minute mountain climbers

1 minute jumping knee tucks

2 minute jump rope

WOD

Push jerk           10

Plate push up.    5

50 ft walking lunges

5 rounds

Strength

5x5x5x5

Strength

Warm up

2 laps

WOD

18 rounds of clean

9 rounds of 2 rep

Last 9 1 rep

EMOM

Strength

Trainers choice

Warm up

5 minute stepper push up warm up

WOD

Push press

Jump squat

100m run

15 min AMRAP-2

Strength

3x3x3x3

Snatch

Warm up

100 jumping jacks

1 minute air squats

1 minute sit ups

WOD

15 Deadlift

20 Pullups

25 Box Jumps

5 rounds

Strength

Trainers choice

Warm up

1 Minute step ups

1 minute Ring Rows

1 minute lunge switch

1 minute American swings

WOD

Bear Complex

5 rounds 1 rep

Skill

Bear Complex

Strength

Special treat!!!

Warm up

100 jumping jacks

50 sit ups

20 step walking lunges

WOD

Back Squat. 10

Wall walks.   5

Burpee.     10

5 rounds!!

Strength

Box squat

5x4x3x2x2x2

Warm up

Trainers choice

WOD

8 bridge sprints

Strength

12 rounds 2 reps

Front squat

Warm up

Ladder drill

Bear crawl

W.O.D

Burpee Pull up 5

American Swing 10

1 lap

5 rounds

Strength

Trainers choice

Warm up

Trainers choice

WOD

100m run

11 push ups 11 sit ups

9 rounds

Strength

11 rounds 1 rep

Trainers choice

Cool down

Trainers choice

Warm up

1 minute jumping jacks

1 minute superman

1 minute lunge switch

WOD

Hang clean

Box jump

5 cleans 10 box jumps

6 rounds

Strength

Deadlift

6x4x4x4x4

Cool down