Tabata x4 SDHP Air squats Atomic sit ups Ice skaters Rest 4min 8min AMRAP 1,2,3,4

Flush: 10 slamball Burpees (no push up) 20 cal row 30 bicycles 40m bear crawl Endurance: 5k row Barbell Club: A) 6 sets of Power clean Front squat Hang power clean Front squat Split jerk B1) 3x15 ghd sit ups B2) 3x8 rack lunges c) mobility

Skill: A1) 3x8 Strict press A2) 3x8 Aussie pull ups WOD: 14min AMRAP 12 DB Push press 10cal Row 8 Box dips 6 t2b

Happy bday, Joe, and congratulations on your retirement! Skill: 3x5 (each leg) Front rack step ups (heavier than last week) WOD: TBD DL (70%) TBD Sled pull + Farmers walk (heavy as possible)

Happy bday, Matt! Skill: 7x1 OHS @85% WOD: 3min amrap, rest 2min, reset 6min AMRAP, rest 2min, reset Complete for time 33 DUs 33 kbs 33 Wallball 33 box jumps 33 Burpees 33 front squats 95/65 330m run

10-8-6-4-2 T2B 20-16-12-8-4 Wallball 30-24-18-12-6 DUs Rest 4min 3 rounds of 2 reps of the Bear complex 1 round of Cindy or Mary rest 4min AMRAP with remaining time 1 Rope climbs 10 DB snatch 10cal Row

Flush: 25min AMRAP 10 Medball cleans 20 mtn climbers 30m bear crawl 40 flutter kicks 50 single unders Endurance: Get as far as possible in 30min 1000m, 900, 800, 700, 600

Skill: 5x3 floor press (heavier than last week) Wod: 3 rounds 1min each at each station Axel bar hold Sandbag clean Chin up hold Assault bike HS hold/walk L-sit hold Yoke walk

Skill: unilateral test 3 sets to work up to heaviest 8-12 reps of Front rack step ups Wod:  100 DUs  21 DL 2 shuttle runs 15 DL 4 shuttle runs  9 DL  6 shuttle runs  (use 55%)

Skill: 4x3 OHS @ 80% Wod:  20min AMRAP In partners 20 pull ups 30 box jumps 40 burpees  50 kbs  Varsity: 20min AMRAP In partners 20 power snatch 95/65 30 box jump overs 40 C2B 50 Burpees