WOD

EMOM

1. Assault Bike Cals 5-15

2. Wall Balls 10-20

3. DB Snatch Alternating 10-20

4.Burpees 5-15

Rest 1 MIN

x5

WOD

50 Cal Row

45 Pushups

40 GHD Situps

35 Pullups

30 HSPU

20 MIN TIME CAP

Happy Birthday Corey A

WOD

Run 400 m

21 KB Swings

21 T2B

Run 400 M

15 KB Swings

15 T2B

Run 400 M

21 KB Swings

21 T2B

WOD

3 rounds

21 CAL ROW

15 Front Squats

12 Pullups

9 HSPU

WOD

Run 400 M

20-DB Snatches

10 Burpee Box Jumps

x4

WOD

Bench Press 15 mins to Build up to heavy Triple

One Arm Press

3x8-12

One arm Row

3x8-12

DB Seated Incline Curls

3x8-12

Skull Crusher

3x8-12

DB Side Bends

3x8-12

Plated Toe touches

3x20

WOD

3 Rounds

Row 750 M

Hang Power Cleans 12

75 DU

2 MIN Rest after each Round

WOD

Back Squat

9x3 @ 65 %

2 Rounds for time

Row 500 M

25 Burpees Over the rower

Happy Birthday Allyson B

WOD

1 MIle Run

33 Power Clean

1 Mile Run

33 Push Jerks

For Time