Warm up Runners warm up (jj t po lun) Run 4 laps Abstractor Pvc 1-arm Rows 4x6’s 3x6 front Squats WOD 21-15-9-3 of: Back Squats Toes to Bar 12 burpees in between sets

Warm up 3 mins band stretch 3 Rounds of: 1 min bar Hang 1 min hole sit 1 min Dying Bugz 2 min AMRAP 3 push ups. 3 sit 3 Monkey jumps WOD 6 Rounds of 10 Dumbell snatches 10 c2B Pull ups 10 Ring pushups

Warm up 4 mins Cardio Med ball warm up 10’s- bball pass, soccer throw in, rugby toss 2 mins Wall balls with partner - 3’s Pvc 15 burpees WODo INSIDE: Pull ups Wall Balls Push ups Pendlay Rows Ladder Outside Obstacle Course Bar carry KB High Pulls Ladder Runs

Warm up Mac Cardio 3 mins 357’s PU SU, Squats Sally Up .(65/95) 3 mins Abs Call outs WOD 6 mins :30/:30 each: Thrusters (65/95) Box Jumps (20/24) KB Swings (35/53) KB Goblet Squats (35/53)

HAPPY BIRTHDAY LAUREN!!!! Age 39 again! WARM UP CARDIO 3 mins Bands 2 mins 6 min EMOM 3 Burpees 6 Alt KTE 9high Knees 6 Shuttles (24 ft each) B-Day WOD 47 PULLUPS OR HAND STAND PUSHUPS 47 Power Snatches OR Power Cleans (lbs tba) 47 Burpees OR 66 Mountain Climbers 47 Double Unders OR 66 singles 2 Rope Climbs any time

3*6*9*12*15*12*9*6*3 Power Cleans *=8 Deficit Push Ups 1 Wall Walk

HAPPY BIRTHDAY TOM (TNT) and ROGER BOTH ARE 56 TODAY!!! Warm up 56 high knees Then, 4 rds of: 14 JJ 14 T’s 14 Pogos 14 Lunges Then, 1 min Hang 1 min hole Sit dead lift Pro Deads 4x6 SNATCH Pro BIRTHDAY WOD 4 Rounds of: 14 Power Snatches (65/95) 14 Wall Balls Run 1 lap Then, 56 Dying Bugs 56 Hollow Rocks