25 min FLUSH 200m run 15 box jumps/step ups 1 min plank 200m sandbag run 15 KBS 1 min wall sitMobility

Skill: EMOM(8) 3 Back SquatsWod: 12min AMRAP 12 Box Jump 12 Power Clean 12 T2B

Happy Birthday Kimmie!"Half Murph", break up as you like 400m Run 50 Pull-Ups 100 Push-Ups 150 Squats 400m Run

Friday Mash-Up3 rounds for time of: 21 Box Jump 15 Push Press 400m RunRest 3min50-40-30-20-10 DU 5-4-3-2-1 Power Clean (very heavy)Rest 3min3 rounds for time of: 10 DB Step-Ups 10 Pull-Ups

Thursday FlushWod: 25min AMRAP @ zone1 20 Box Jumps 200m Run 20sec FLR 200m Sled 20 Air Squats 200m Medball CarrySkill: Mobility

Happy birthday Jared!Skill: 3x10 KB SnatchWod: 5min AMRAP 10cal Row 10 Wonky Push-UpsRest 3min5min AMRAP 10cal Assault Bike 15 KBSRest 3min5min AMRAP 10cal Row 10 WallballRest 3min5min AMRAP 200m Sandbag Ruck 10 T2B

Skill: A) 5x2 Pause Snatch Deadlift B) 7x1 Hang SnatchWod: 3min AMRAP 3 Deadlift (very heavy) 5 Burpee Over BarRest 2min3min AMRAP 5 Deadlift (moderately heavy) 3 Burpee Over Bar

Happy (belated) birthday Sunday!Skill: 4x6 Back SquatWod: 5 rounds each, alternating with partner 12 DB Push Press 10 DB Lunge 8 DB Deadlift 60m Farmer Walk *unbroken rounds or 10 burpee penalty for both partners

Friday Mash-UpEMOM(8) E: 17/13cal Row O: 15 Push PressRest 3min4 rounds of: 3 Clusters 200m Run 1 Rope ClimbRest 3min21-15-9 Wallball Pull-Up Box Jump

Thursday FlushWod: 25min AMRAP (flush) 5 max effort broad jumps 20m Bear Crawl (or 10m HS Walk) 35 DU 50 Bicycles 65m Farmer WalkSkill: Mobility