50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops ABSTRACTOR - 1 of days

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest extra min (:90 secs)) Then, Tabata Ring push ups

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

Warm up 3 mins cardio 3 mins static stretch/bands 1 min Hole sit 1 min bar hang Abstractor PVC Bent over Rows 4x6 WOD 15 min AMRAP 8 Thrusters (65/95)) 12 Pull ups 16 Dying Bugs 20 Double Unders

Warm up Runners warm up Michael Phelps Run 2 laps PVC 15 pushups 15 Burpees 15 KB High Pulls 15 Air Squats 15 Hollow Rocks Snatch Pro WOD 75 KB Swings (35/53) 65 Squats (Front or Back - 66/95) 55 Push Ups 45 Power Snatches (65/95) 35 Burpees

Pro - deads 12 min EMOM 5 Romanian Deadlifts (135/185)) 4 Burpees Rest .1 min. 4 min AMRAP 3 Deads (155/225) 3 GI Janes