Skill: Every 90sec for 7 1 Strict Press 2 Push Press 3 Split Jerk Wod: for time, in partners 140 DU 100m Back Rack Lunge 60 T2B 120 DU 80m Back Rack Lunge 40 T2B 100 DU 60m Back Rack Lunge 20 T2B

Choose your adventure

Skill: Muscle-Up Progressions Wod: 2 rounds for time of 200m Run 30 Wallball 200m Run 30 DB Snatch 200m Run 30 HR Push-Up 200m Run 30 Box Jump 200m Run 30 DU 200m Run 30 Sit-Up

Strength: Front Squat 3/75%, 3/85%, 3/95% Wod: 4min AMRAP of 5 OHS 95/65 3 Pull-Up Rest 3min 4min AMRAP of 4 OHS 115/75 4 Pull-Up Rest 3min 4min AMRAP of 3 OHS 135/85 5 Pull-Up

Skill: EMOM (4) 3 Strict Press EMOM (4) 2 Push Press EMOM (4) 1 Split Jerk Wod: In partners, alternating movements for 14min 6 Burpees 7 DB Push Press 8 Front Rack Lunge 9 KBS 10 Cal Row

Choose your adventure

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