Warm up Runners warm up Run 3 laps 20 Bicycle 20 alt KTE 20 Hollow Rocks 3x16 Jumping Lunges Pvc 21-15-9-3 ot: Box Step Ups w/ Db (35/50) Front Squats (75/115) Bulgarian Split Squat w/ DB TTB

Warm Up 4 mins cardio 3 mins Stretch Decagon - 3 minsa Tabata Bugz PVC Shoulder Presses 4x6 WOD 3 Rounds of: 12 HSPU 15 jerks (65/95) 18 lateral Bar Hops 21 Double Unders Rest 1 min, then— 2 mins max Pull ups

HAPPY MOTHERS (MOM’S) DAY!!!! 4 min EMOMS w/ 2-min rests 1). 6 Thrusters (65/95) 4 Burpees (Add lbs) 2) 6 Deadlifts (135/185) 4 Bar Over Burpees (Subtract lbs) 3) 4 Snatches (75/115) 4 Burpee Broad Jumps (Rest 2 mins) 4). 4 Pull Ups 4 GI Janes

Partner warm up 16 min AMRAP Ascending Power Cleans (75/115) 3 Hand Stand Push Ups

AWESOME OLMPIC LIFTING SESSION — TY! Rooster and Pauly Z back in the house - thinkin of ya!!! Warm up Cardio 4 mins BANDS 3 mins 10 min mark:)( KB OH Walk 15 KB Swings 15 KB Goblet Squats Tabata Jack Knives OH Squats 3x8 WOD Buy In: 3 Wall Walks 6 Pistols, 3 each leg Then, 3 Rounds of: 10 Back Squats (95/135) 15 Romanian Dead lifts (95/135) 20 Kettle Bell Sumo DLHP Choice: 25 Push ups or 35 Double Unders Cash Out: 3 Wall Walks 6 Pistols, 3 each Leg (Pistol modification—KB

REMINDER: Oly lifting at 7pm WOD 16 mins Total. Power Snatches!!! 12 mins :30/:30’s A) Power Snatches B). Ring Rows 6 min AMRAP 5 Power Snatches 5 Thrusters 5 TTB

WOD 15 min total 5 rds of 3 mins to complete: 8 Clean n Press (76:22””115 8 Wall Balls (14/20 8 Box Jumps