WU

Jump rope 2 minutes

3 rounds of

Burgener Warm Up

WOD

50 Double Unders

10-08-06-04-02

Overhead Squat

Burpee

100 STJR or 35 Double Unders

( Start practicing DU !! )

WU

Run 400 meters

3 rounds of

10 Box Jump

10 Push Press

10 Med Ball Cleans

WOD

4 Rounds

12 Clean and Jerk @ 95 Lbs

200 Meter Run

WU

Bike 700 meters

3 rounds of

5 inch worm Puhups

10 KB Deadlifts

10 Pullups

WOD

Alternating Double Tabata ( 16 rounds )

Pushups

Sumo Deadlift High Pull

20,18,16,14,12,10,08,06

GHD Situps

Walking Weighted Lunge steps with 45 lb dumbells

Be smart. Push the lunges, have control on the GHD Sit-ups

WU

Run 400 meters

3 rounds of

10 Hanging Knee Tucks

10 Barbell Deadlifts

10 Inverted Rows

WOD

10 Deadlifts @135

7 Pullups

5 Rounds

WU

Row 250 meters

3 rounds of

10 PVC Pass Through

10 Push Ups

10 Lunges R/L is 1

WOD 2 rounds for time

500 Meter Row

40 Squats

30 Sit-ups

20 Push Ups

10 Pull Ups

7 Deadlifts

7 Hang Cleans

7 Front Squats

7, no wait.. 10 rounds. As Fast as Possible. 135lbs RX

10 Deck Releasing Pushups

10 Sumo Deadlift High Pull

10 Rounds

Karen 150 Wallball for time

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift. 75% of your 1 Rep Max