Choose your adventure… Flush: 25min AMRAP 10 Slamballs 10cal Row 10m Bear Crawl 10m Lunge 10 Atomic Sit Ups 10cal Assault Bike Barbell Club: A) 5 sets of: Power Clean Hang Squat Clean Front Squat Push Press Split Jerk (Go as heavy as possible) B) 4x8 Bent Over Row C) 4x8 Bench Press Endurance: 5 rounds of.. 800m

Skill: max TGU in 5min Wod: 3 rounds for time, in partners 60cal Row 30 Box Dip 600m Burden Carry 6 Rope Climb

Skill: A1) Jerk Balance 7x2 A2) Deadlift 5-5-5-3-3-3-3 Wod: EMOM(3) of 5 Thruster + 5 Pull-up Rest 1min EMOM(2) of 6 Thruster + 6 Pull-up Rest 1min EMOM(1) of 7 Thruster + Max Pull-up

Happy birthday Chris and Matt!!! ??? Skill: every 2min for 10min 8 Back Squat @50% 100m Run WOD: 12min AMRAP 35 DU 12 Hang Power Clean 12 T2B

Choose your adventure

Skill: Strict Press 10-10-6-6-2-2 Wod: 3 rounds for time of 20 Box Jump 20m DB Lunge 20 Pull-Up 200m Farmer Walk

Wod: 4min AMRAP of 15 Deadlift (225/135) 15 Burpee 10 Deadlift 10 Burpee 5 Deadlift 5 Burpee max HSPU in remaining time Rest 2min and repeat Skill: Snatch 3/50%, 3/60%, 3/70%, 2/75%, (2/80%)3

Skill: EMOM(7) 3 Back Squat @ 75% Wod: in partners, 4 rounds of 5min each to complete: 800m Row Max KBS (70/53)

Happy birthday, Johnny! 10 Burpee Box Jump 20 Hang Squat Clean 3 Rope Climb 40 Slamball 50 Air Squat 40 Slamball 3 Rope Climb 20 Hang Squat Clean 10 Burpee Box Jump Rest 5min 3 rounds of: 5 HSPU 5 Pull-Up 5 Ring Dip 5 T2B

Choose your adventure