Warmup: 2 min run, then 3 rounds of:

10 pushup with rotation

20m crabwalk backwards

10 dumbell clean and press

WOD 1: 4 rounds of:

10 man makers

Warmup: 3 rounds: 1 min run, 10 dumbell snatch, 10 goblet squats, 15 supermans

WOD 1: 4 rounds of:

2 min farmers walk or suitcase carry

12 alt pistols

20 V ups

Warmup: 3 rounds: 1 min run, 20 jumping lunges, 25m bear crawl

WOD 1: 4 rounds:

20 lateral step up and over holding weights

100m bear hug weight carry

Warmup: 3 rounds: 2 min run, 12 kettlebell swings, 6 burpee broadjumps

WOD 1: 4 rounds:

20 farmers walk split squats with front foot elevated

12 burpee box jump up and overs

20 feet locked situps

Warmup: 3 rounds: 1 min run, 20 alt single leg RDL, 5 burpee broadjumps

WOD 1: 4 rounds:

50m overhead lunge

10 Turkish Get ups

20 tuck jumps

Warmup: 2 min running, followed by 3 rounds of:

10 pushup with rotation, 15 push press, 8 reverse burpees

WOD 1: 1 round of:

100 hand release pushups

100 bent over rows 

100m bear crawl

Warmup: run 2min, then 3 rounds of:

10 plyo pushups, 20 bent rows, 25m bear crawl

WOD 1: 4 rounds: 

12 alt side strict press

200m overhead carry

Warmup: 2 min running, 20 pushups, 10 clean and jerks

WOD 1: 4 rounds of:

10 burpee clean and press

30 bent over rows

100m walk with kettlebells

Warmup: 2 min run, then 3 rounds of:

10 dive bomber pushups, 10 kettlebell swings, 10 V ups

WOD 1: 4 rounds:

10 kettlebell pullovers

10 devil press

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