Choose your adventure

Skill: EMOM(10) E: 5 OHS O: 45 DU Wod: 16min AMRAP 12 Wallball 8 Deadlift 2+1 Shuttle Run

Skill: A1) 5x5 Evil Wheel w/ 2sec pause A2) 5x(5-8) HSPU variations Wod: 3min AMRAP 300m Row 18 KBS Max Push Press (95/55) Rest 3min 3min AMRAP 400m Row 15 KBS Max Push Press (115/65) Rest 3min 3min AMRAP 500m Row 12 KBS Max Push Press (135/85)

Skill: EMOM(8) Power Clean + Hang Squat Clean Wod: for time, in partners 40-30-20 of Pull-Ups Box Jump Front Squat (135/95)

Friday Mash-Up Annie 50-40-30-20-10 of Sit-Ups DU Rest 3min Elizabeth 21-15-9 of Power Clean Ring Dip Rest 3min Jackie 1k Row 50 Thruster (45/35) 30 Pull-Ups

Choose your adventure

Happy birthday, Christina! Skill: EMOM(8) 3 Hang Power Snatch Wod: for time, 450m Run 45 KBS 45 Wallball 450m Run 45 Burpee 45 Deadlift 450m Run

SKill: A1) 5x7 Evil Wheel A2) 5x12 Weighted Back Extension A3) 5x1-2 Skin the Cat Wod: 12min AMRAP 15m Sled Drag Lunge 10 T2B 5 HSPU

Skill: Front Squat (3/75%)5 Wod: "Frienemies", 4 rounds in partners P1: max Clean+Jerk P2: 20/16cal Row rest 1min between each effort Partner with most C&J wins, choose partner's penalty

Friday Mash-Up, in partners 1200m Sled Drag Rest 5min 10 Wallwalk 20 TGU 30cal Row 40 Pull-Ups 50 Box Jump 60 KBS 70 Wallball *optional back again