Friday Mash-Up EMOM(8) E: 5 OHS O: 8 Bar Facing Burpees Rest 3min EMOM(8) E: 5 Snatch O: 40 DU Rest 3min 4 rounds of: 5 Deadlift 10 TTB 15 Wallball 20 Sit-Ups 200m Run

25 min FLUSH 200m run 15 box jumps/step ups 1 min plank 200m sandbag run 15 KBS 1 min wall sit Mobility

Skill: EMOM(8) 3 Back Squats Wod: 12min AMRAP 12 Box Jump 12 Power Clean 12 T2B

Happy Birthday Kimmie! "Half Murph", break up as you like 400m Run 50 Pull-Ups 100 Push-Ups 150 Squats 400m Run

Friday Mash-Up 3 rounds for time of: 21 Box Jump 15 Push Press 400m Run Rest 3min 50-40-30-20-10 DU 5-4-3-2-1 Power Clean (very heavy) Rest 3min 3 rounds for time of: 10 DB Step-Ups 10 Pull-Ups

Thursday Flush Wod: 25min AMRAP @ zone1 20 Box Jumps 200m Run 20sec FLR 200m Sled 20 Air Squats 200m Medball Carry Skill: Mobility

Happy birthday Jared! Skill: 3x10 KB Snatch Wod: 5min AMRAP 10cal Row 10 Wonky Push-Ups Rest 3min 5min AMRAP 10cal Assault Bike 15 KBS Rest 3min 5min AMRAP 10cal Row 10 Wallball Rest 3min 5min AMRAP 200m Sandbag Ruck 10 T2B

Skill: A) 5x2 Pause Snatch Deadlift B) 7x1 Hang Snatch Wod: 3min AMRAP 3 Deadlift (very heavy) 5 Burpee Over Bar Rest 2min 3min AMRAP 5 Deadlift (moderately heavy) 3 Burpee Over Bar

Happy (belated) birthday Sunday! Skill: 4x6 Back Squat Wod: 5 rounds each, alternating with partner 12 DB Push Press 10 DB Lunge 8 DB Deadlift 60m Farmer Walk *unbroken rounds or 10 burpee penalty for both partners

Friday Mash-Up EMOM(8) E: 17/13cal Row O: 15 Push Press Rest 3min 4 rounds of: 3 Clusters 200m Run 1 Rope Climb Rest 3min 21-15-9 Wallball Pull-Up Box Jump