Every 90s for 6 rounds: 4 Cluster + 8 Pull-Up Rest 5min 21-15-9 OHS 45 DU between sets Rest 5min 3 rounds of: 15cal Row 30 DB Snatch

Skill: Back Squat (15/50%)3 Wod: 15min AMRAP, in partners alternating rounds of 1 Shuttle Run 7 SDHP (115/75) 7 Box Jump Over 7 T2B 1 Shuttle Run

Choose your adventure

Skill: 3 rounds of 3 Rope Climb 7 Evil Wheel 15 Weighted Back Extension Wod: 4 rounds for time of 450m Burden Run* 15 Burpee Box Jump Over *plate, medball, sandbag, dumbell

Wod: EMOM(10) Min1: 5 Thruster (heavy) Min2: 5 C2B Pull-Up Rest 3min 3 rounds of: 500m Row 15-12-9 Power Snatch Rest 3min 9-15-21 Push Press 42-30-18 Sit-Ups

Happy birthday to Latasha and MikeF! Skill: every 90sec for 4 rounds 10 Back Squat @ 50% Wod: 3 rounds for time of 12 UB Hang Power Clean @65% 17 UB Wallball 35 Double-Under

Friday Mash-Up (on a Thursday)

Skill: A1) 3x8 DB Row A2) 3x5-8 HSPU Wod: 5 rounds for time 10 Ring Dip 15cal Row 200m Sled

Wod: EMOM(10) Even: 10 Thruster Odd: 10 Burpee Rest 3min EMOM(8) 2 Power Snatch+ 3 OHS Rest 3min EMOM(6) 5 Deadlift + 2 Max Broad Jump

Happy birthday Abril! Skill: E2MOM(8) 8 Back Squat @60% Wod: 23min AMRAP 3 Strict Pull-Up (weighted for varsity) 4 Power C&J (70%) 17 Box Jump