WOD

1 MIN MAX Cal Bike

1 MIN MAX Alternating DB Snatches

1 MIN MAX Russian Twists

1 MIN MAX Air Squats

1 MIN MAX Sit-ups

Rest 1 MIN

x4

WOD

Back Squat

5x5

Bench Press

5x5

8 MIN AMRAP

Turkish Get Ups 5 Left arm

Turkish Get Ups 5 Right ArM

15 V-Ups

Happy Birthday Kelly W

WOD

Deadlifts

5x5

Then

For Time

Row 1000 M

30 GHD Situps

150 DU

Happy Birthday Will B

WOD

7 Rounds

1 MIN Max Cal Row

1 MIN Burpees Over the rower

1 MIN Rest

After Party

20 Plated Toe Touches

10 Plank Ups

10 Side Plank Ups Left

10 Side Plank Ups Right

x2-3

WOD

3 Rounds

10 Pullups

10 Power Snatches

10 min time cap

rest 3 minutes

3 Rounds

10 Toes to Bar

10 Power Cleans

10 min time cap

WOD

in teams of 2

300 wallballs for time

Every time you drop the ball you must do 15 Partner Sit-uops

20 Min Time Cap

WOD

Assault Bike 50/40 Cals

25 Burpee Box jumps

Row 60/50 Cals

25 Burpee Box jumps

For time

20 Min TIME CAP

WOD

Back Squat

10 @ 55%

8 @ 65%

6 @ 75%

4@ 80%

2@ 85 %

Then

10 MIN AMRAP

50 FT Walking Lunges

10 Alternating DB Snatches

50 FT Bear Crawl

WOD

1 Min Max Cals on Assault Bike

1 Min Max Russian Swings

1 MIN Max DU

1 MIN Max T2B

Rest 1 MIN

x5