Func-Fit

WOD 1
Back squat- 5-5-5-5-5 reps
WOD 2
Barbell/Kb thrusters
Pull ups
Box jumps
21-15-9 reps
WOD 3
Back bends - hold each rep for 10 breaths X 3

WOD
Barbell Clean and press(58/28kgs) -21 reps
Run - 4 rounds
Barbell clean and press - 15 reps
Run 3 rounds
Barbell clean and press - 9 reps
Run - 2 rounds

WOD 1
Back Squat - 3-3-3-3-3 reps (keep increasing the weight)
WOD 2
Double unders / skips -25/150 reps
Box jumps - 15 reps
Renegade rows -10 each side
X 5 rounds

WOD 1
Dumbell bench press - 8-8-8-8-8 reps (keep increasing the weight)
WOD 2
Ring/floor push ups - 10 reps X 5 sets (focusing on using chest to drive)
WOD 3
Ring/bar/bench dips- 5 sets X till failure
WOD 4 - 10 mins AMRAP
Burpees - 5 reps
Box jumps - 7 reps