5 rounds of: 7 Plate Burpees 14 Lunges 7 c2b pull ups Rest 4min 3 rounds of: 15cal Row 15 Box jumps 15 Kbs Rest 4min 5-4-3-2-1 Tire flips HSPUs

Flush: 25min AMRAP 10cal bike 20 slamballs 300m run 40 flutter kicks 50 DUs/singles Barbell Club A) EMOM (8) Power clean Hang power clean Front squat B) 3x8 front squats C1) 4x15 GHD sit ups C2) 4x15 face pulls

Skill: Split jerk Wod: 20min AMRAP 20cal Row 12 DL 135/95 6 Box dips 2 Rope climbs

Skill: Snatch technique WOD: 21-15-9 Box jumps DB thrusters *EMOTM perform 5 T2B

Happy birthday, Adam! Strength: 4 sets to work to heavy complex 2 back squats 4 lunges 2 back squats WOD: in partners 10 synchronized burpees 10 power cleans 115/75 10 synchronized burpees 8 power cleans 135/85 10 synchronized burpees 6 power cleans 155/95 10 synchronized burpees 4 power cleans 175/105 10 synchronized burpees 2 power cleans 195/115

21-15-9 row T2B Front squat 95/65 Box jumps DB snatch Rest 4min 4 rounds of: 7 Tire flips 400m Sandbag ruck

Happy birthday, Donna! Flush: 25min AMRAP 100m suitcase carry 20 Ice skaters 20 Slamballs 30 Bicycles 3 climb to stands 100m OH walk Barbell Club: A) EMOM (10) 1 snatch (build) B1) 4x5 bench press B2) 4x5 wt. pull ups C1) 4x15 ghd sit ups C2) 4x15 face pulls

Skill: Split jerk WOD: 3 rounds 800m run 21 Wallballs 12 Push press 115/75

Skill: Kipping pull ups Varsity: max UB set WOD: 21-15-9-6-3 Deadlift *sled drag between each round

Happy birthdays, Erika and Jill!! Strength: EMOM (6) 3 Back squats WOD: 9min AMRAP 17 hang power cleans 75/55 17 push ups 35 DUs Rest 4min 9min AMRAP 18cal row 17 NPUB (no push up Burpees) 37 DUs