Happy birthday, Lavonne and Alex!! Skill: 3x10 Ring dips WOD: Complete in partners 90 Wallball 90 weighted sit ups 90 box jumps 90cal row 90 slamballs 90 push ups 90m lunge 90m partner wheel barrow *run 200m every 5min

Skill: Kipping/butterfly pull ups Challenge: max DUs in 2min Wod: 4 rounds 3 DL (85%) 6 strict HSPU 9 Burpee C2B pull ups

Skill: 4x8 OHS WOD: 16min AMRAP In partners 1 Shuttle run 8+1 KBs 8+1 box jumps 1 shuttle run

15-12-9 Burpee Box jumps C2B Pull ups OH lunge (meters) Rest 4min "Gwen" 15-12-9 UB C&J 135/95 *if set is broken pick a penalty Restart set or run 400m Rest 4min 30 thrusters 75/55 3 rope climbs 30cal row 3 rope climbs 30 thrusters 75/55

Endurance: 5x1000m row Rest 2min Flush: 25min EMOM Bear crawl Single unders Wall sit Hollow rock/super man rocks OH Hold Barbell Club: A) 5x4 snatch grip DL B) 5x3 hang power snatch C) 5x2 snatch balance D) mobility

Tabata x4 SDHP Air squats Atomic sit ups Ice skaters Rest 4min 8min AMRAP 1,2,3,4

Flush: 10 slamball Burpees (no push up) 20 cal row 30 bicycles 40m bear crawl Endurance: 5k row Barbell Club: A) 6 sets of Power clean Front squat Hang power clean Front squat Split jerk B1) 3x15 ghd sit ups B2) 3x8 rack lunges c) mobility

Skill: A1) 3x8 Strict press A2) 3x8 Aussie pull ups WOD: 14min AMRAP 12 DB Push press 10cal Row 8 Box dips 6 t2b

Happy bday, Joe, and congratulations on your retirement! Skill: 3x5 (each leg) Front rack step ups (heavier than last week) WOD: TBD DL (70%) TBD Sled pull + Farmers walk (heavy as possible)

Happy bday, Matt! Skill: 7x1 OHS @85% WOD: 3min amrap, rest 2min, reset 6min AMRAP, rest 2min, reset Complete for time 33 DUs 33 kbs 33 Wallball 33 box jumps 33 Burpees 33 front squats 95/65 330m run