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

I do believe it is a happy anniversary for 2 of our beasts - Cass n Laura - congrats!!! Warm up Runners warm up Michael Phelpsii 3 rounds of: 1 min cardio :30 bar Hang :30 hole sit :30 Bicycles :30 Hollow Rocks PVC stretch Thrusters 4x6 WOD 5 Rounds of 1 min Power Snatches (65/95) 1 min PULL UPS OR HS PUSH UPS 1 min OH Squats 65/95) 1 min rest Total Reps LET’s GOOO!!!

WOD Run 2 Laps Then 5 Rounds of: 6 tire Flips 7 Pull ups 8 Power Clean n Jerks (75/115) Then, Run 1 lap