Friday Mash 5 Rounds 4 chin ups 8 power cleans (115/75) 12 wallballs Rest 3 min 21-15-9 200m sled DL (185/125) hspu/push press Rest 3 min 20 DB step ups 100m waiter's walk 100 DUs 16 DB step ups 100m waiter's walk 80 DUs 12 DB step ups 100m waiter's walk 60 DUs

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Skill: Kipping T2B (varsity 50 T2B in fewest sets) Challenge: KB Suicides Wod: 14min AMRAP, in teams of 3 P1: Max Box Jump Overs P2: Max Weighted Sit-Ups P3: 300m Sandbag Ruck

Skill: A) 4x3 Snatch Deadlift (pause at knee) B) EMOM(7) 1 Hang Snatch High Pull + 1 Hang Squat Snatch Wod: 5min to complete 20 Burpees 4 rounds of Cindy Max KB Snatches Rest 3min 5min to complete 20 KB Snatch 4 rounds of Cindy Max Burpees

Skill: A1) 4x6 Weighted Barbell Lunge A2) 4x5-10 HSPU (strict) Wod: for time 1k Row 50 Hang Clean 30 Thruster

Happy birthday, Adam! 1 round of: - 800m Run - 30 KBS - 15 Box Jump 2 rounds of: - 400m Run - 20 KBS - 10 Box Jump 3 rounds of: - 200m Run - 10 KBS - 5 Box Jump Rest 3min 3 rounds of: 10 Front Squat 100m Farmer Walk Rest 3min 100 DU 5 Rope

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Skill: A1) 3x 1 TGU + 5 KB Snatch A2) 3x 8 DB Row Wod: 5min AMRAP 40 Wallball buy in, then

Skill: Split Jerk work up to a heavy single Wod: 10min AMRAP 10 Push Press 10 Lunges 10 T2B

Happy birthday, Coach Erika! Skill: EMOM(10) O: 7 TnG Power Clean E: 45 DU Wod: 14min AMRAP, in teams of 3 100m Tire Drag Sprint