Skill: A) Muscle Up Progressions B1) 3x8 KB Windmills B2) 3x8 Supine Ring Rows WOD: 15min AMRAP 12 Single Arm DB Push Press 14 Wt. Sit Ups 50m Farmer's Walk

Skill: Back Squat 3/80%, 3/85%, 3/90% Perform 3 seated box jumps between sets Wod: for time 15-12-9 Wallball T2B Hang Power Snatch

Happy birthday, Hillary! Skill: A) Flight Simulator B) Hang Power Clean, work to heavy single Wod: 20min AMRAP, with partner 40 Power Clean 135/85 80cal Row 30 Power Clean 155/95 60cal Row 20 Power Clean 175/105 40cal Row Max Power Clean in remaining time 195/115

"Scuffle Gone Bad", 2 rounds of 1min at each station Wallball KBS Box Jump Push Press Row Rest 4min 25 Push-Up 20 T2B 15 Deadlift 20 Push-Up 15 T2B 10 Deadlift 15 Push-Up 10 T2B 5 Deadlift Rest 4min 30 Burpee 20 Hang Squat Clean 10 Wall Walk

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Skill Medley: 8min each A) 50' Yoke (alternating with partner) B) Muscle-Up Progression C) TGU (work to heaviest possible) Wod: 15min AMRAP of 2 Rope Climb 15 Slamball Squat 100m Plate Pinch 35 DU

Skill: Front Squat 5/75%, 5/80%, 5/85% Wod: 4min AMRAP 8 Power Clean 4 Box Jump Rest 3min and repeat

Skill: EMOM (7) 5 Strict Press WOD: In partners complete, 3 rounds of: 30 Pull Ups 30 Partner Burpees 30 Partner Wallballs