Happy birthday, Coach Erika! Skill: EMOM(10) O: 7 TnG Power Clean E: 45 DU Wod: 14min AMRAP, in teams of 3 100m Tire Drag Sprint

Friday Mash-Up 15min AMRAP 200m Run 4 Pistol 6 Sandbag Push-Ups 8 T2B 10 DB Snatch Rest 3min 3 rounds of 15cal Row 12 Burpee Box Jump 9 G2O Rest 3min 20 DB Push Press 2 Rope Climb 20 DB Squat 2 Rope Climb 20 DB Thruster 2 Rope Climb

Happy birthday to Veronica, Nikki, and Bryan! Choose your adventure

Skill: A1) 3x 20sec L-Sit A2) 3x 45sec Assault Bike A3) 3x 20 Weighted Back Extension Wod: for time 30-20-10 Deadlift Wallball Row (cal)

Skill: not for time 8-7-6-5-4-3-2-1 HSPU Pistol Wod: 10min AMRAP 8 Pull-Ups +1 Shuttle Run

Skill: EMOM(8) E: 20 KBS (Russian) O: 40 DU Wod: 10min AMRAP 7 Hang Clean 7 Box Jump 14 Lunge

Friday Mash-Up 50-40-30-20-10 Air Squats 5-4-3-2-1 Deadlift (heavy) Rest 3min 5 rounds for time of 300m Row/AB 10 Ring Dips 1 Rope CLimb Rest 3min 500m Run 400m Sandbag Ruck 300m Sled Drag 200m Farmer Walk 100m Lunge

Choose your adventure

SKill: EMOM(12) Min1: 15/11cal Row Min2: 10 Pistol Min3: 10 Kipping HSPU Wod: 5 rounds for time of 15 Wallball 20 KBS 40 DU

Skill: Snatch technique A) EMOM(5) first pull with pause B) EMOM(5) Snatch + 2 OHS Wod: 4 rounds for time 12 Push Press 12 T2B 12 Box Jump