Skill: Pull-Up Technique (kipping or butterfly) Wod: 15min AMRAP 150m Sled Drag 15 Wallball 15 Box Jump 15 KBS

Wod: "Grace" 30 Clean and Jerk (135/95) Skill: Deadlift 7-5-3-2-1-1-1

Skill: EMOM(6) 4 Back Squat @ 70% Wod: 4 rounds for time of 400m Run 5 Pull-Up 10 Burpee 15 Slamball

Friday Mash-Up 3 rounds of: 12 Deadlift (bodyweight) 24 Box Jump 36 Lunge Rest 5min "Mini JT", 15-12-9 of: HSPU Ring Dip Push-Up Rest 5min 5 rounds of: 5 Pull=Up + TTB 5 Front Squat 5 DB G2O

Choose your adventure

Skill: in teams of 3 15m BW Sled Relay Wod: 3 rounds for time of 500m Row 10m Yoke Walk 2 (TGU + 5 KB Snatch) each side 1 Legless Rope Climb or Peg Board

"Power Clean Test" 5min AMRAP 10 Power Cleans 95/65 10 Power Cleans 125/75 10 Power Cleans 155/85 10 Power Cleans 185/95 10 Power Cleans 215/115 10 Power Cleans 245/135 Skill: A) Work to a heavy complex of: 2 Push Press 1 Split Jerk B) 4x8 1-Arm Bent Over Rows 4x15

Happy birthday to Sean, Debbie, and Kelley! Skill: EMOM(7) 5 Back Squat @ 65% Wod: "Filthy Fifty" Box Jump Jumping Pull-Up Lunge KBS Knee-to-Elbow Push Press Back Extension Wallball Burpee DU

Friday Mash-Up 8min AMRAP 5 Plate Burpee 5 Plate Squat 10 Ice Skater 30 Flutter Kick Rest 5min 50 DU Buy-in, then 4 rounds of: 12 DB Thruster 12 Pull-Up then 50 DU Buy-out Rest 5min 4 rounds of: 5 HSPU 10 T2B 20m OH Lunge

Choose your adventure… Flush: 25min AMRAP 3,6,9