Warm up On board Shoulder presses 3x8 WOD2, Lmm STATIONS 3 Rounds 2 mins per station 1). Deadlifts (135/185) 2). Farmers carry - 1 lap (2x25/30) 3). Box jumps (20/24)

Warm up on board 1-arm Rows 4x6’s “ANNIE MASH UP” WOD 50*40*30*20*10* Double Unders Sit ups But… ***** = 10 Dumbell Snatches AND 10 Hollow Rocks

Warm up Runners warm up Michael Phelps 3 mins Cardio Abs Circle 1 min Hang 3x8 Power Snatches Squat pro WOD 4 Rounds of: 12 Back Squats (95/135) 6 Hand Stand Push ups 6 jumping Lunges Run 1 lap Then, Rest 1 min 24 KB Swings (35/53)

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1 Wall Walk 8 Toes to Bar Then, 8 Bend over Row 6 push presses BAR B CUE REST 2 mins Then, 2 mins Max pull ups

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

HAPPY BIRTHDAY YOUNG MAN! We ll have a bday WOD SOON, today will be ya little tribute: WOD (Tribute but not actual) Buy in: 20 Deadlifts (70% of 1RM) Then, 6 Rounds of 7 GI Janes (burpee pull up) 7 Alt Box Step Ups w/ lbs(35/50) 7 Goblet Squats (35/53) Cash Out: 22 Deadlifts Have fun figuring this one out: whose?