Skill: split jerk (10min to work to a heavy 1 rep) WOD: “Typewriter” 12min AMRAP 50m tire drag 50m tire flip

Skill: 3-pos Snatch WOD: “That’s not Annie” 50-40-30-20-10 DUs 25-20-15-10-5 dips (ring or box)

Strength: E2MOTM 5-4-3-2-1 Back squats *start at 70%, build every set by 5% WOD: Complete in partners 20 Hang power cleans 135/95 30 partner Wallballs 400m partner suitcase carry  30 hang power cleans 40 partner Wallballs 500m sandbag ruck 40 hang power cleans 50 partner Wallballs 600m run

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