Warm up Run 2 laps 2 mins 33 push ups, squat jumps Squat clean progression oly lift WOD 16 mins 2, 4, 6, … OH Squats (65/95) Hand Stand push ups (I know) Burpees

Warm Up 3 min AMRAP Med Ball throws: 3 Soccer 3 basketball 3 Rugby 3 push ups Then, Abstractor PVC PENDLAY ROWS 4x6 Thruster Pro WOD 21*15*9*3 of Thrusters (65/95) *=4 Wall Walks Hanging wipers R/L=1 Wall Balls

Warm up Walk 1 lap - 20 JJ’s/10 pushups/5 squats on each corner Run 3 lapsi 2 mins stretch PVC DEAD OR BACK SQUAT PROGRESSION WOD 25 posterior movements Then, 100 ft OH Walking Lunges w/ plate 40 Pushups 100 ft OH Walking Lunges 40 pushups 25 posterior movements. LBS: Deadlift (135/225) Back Squats (95/135)

Warm up 2 mins bands 2 mins bike 3 mins 357–pull ups, push ups,squats Abs Circle 20 burpees PVC BEND OVER ROW 4x6 WOD 16 min EMO2M of: 6 Pull Ups 6 Power Snatches (75/115) 1 Muscle up (3 attempts)

WOD “Almost Annie” Meets “Grace”!!! 50-40-30 Double Unders And Sit up then, 30 Clean n Jerks (95/135) M=(75/115) Then 20-10 Dubs n Sit Ups

Happy 60th birthday brotha!!! Warm up Cardio 3 mins :60 seconds each of: Bar Hang Hole sit Bicycles Dying bugs Hollow Rocks Push uos Sprawl Burpees PVC Snatch pro “Less than Randy’ WOD “ Tim” 60 power Snatches (55/75) 60 Lateral Bar Hops 60 Devil Dogs *Rx is straight thru chipper **Can break it up any way any how!! Suggestions— 4 Rounds of 15’s 3 Rounds of 20’s 6 Rounds of 10’s Or 30 Devil Dogs 60 Snatches 60 Lateral bar Hops 30 Devil Dogs

Warm up 3 mins bands: criminal, bow/arrow, etc 3 mins cardio 3 min AnYOyOooo PVC FRONT squat pro Bent Over Rows 4x6 WOD 3 Rounds of 20 Hollow Rocks 16 Front Squats (75/115) or (12@95/135) 12 pull ups Run 1 lap