5 rounds

Row 350 M/300M

25 Abmat situps

10 Pull ups

Rest 1 MIN After each Round

WOD

Row 1000 M

25 Single ARM KB Thrusters Right Arm

25 KB Swings

25 Single ARM KB Thrusters teft Arm

25 KB Swings

For time

After Party

DB One Arm Row

3x8-12

Russian Twists

3x20

WOD

3 rounds

400 M Run

12 Hang Power cleans

15 T2B

After Party

Side Bends

3x10

Band Hip Thrusts

3x15-20

WOD

10-8-6-4-2

Bench Press

Strict Pull-up

Rest 2 Mins between each set and add weight

30 Secs on 30 secs off

Tricep Smash

Weighted Sit-ups

Seal Walk

incline hammer curls

x3

WOD

5 Rounds

With 4 MIN Clock

100 FT Farmers Carry

100 FT Sled Push

100 FT Walking Lunge

As Many DU As Possible in remaining time

Rest 1 MIN

WOD

3 Rounds for time

Run 400 M

12 Fron Squats

Row 500 M

12 Push Jerks

WOD

50 Cal row

15 Power cleans

800 M Run

15 Power cleans

for Time

Happy Birthday Tony

WOD

A.Bench Press

3x8-12

B.1DB Incline Press

8,8,6,6

B2.Incline DB Row

10,10,8,8

3-4 Rounds

OH Walking Lunges with plate

20 Secs

Toe Touches

20 Secs

Seal Walks

20 Secs

GHD Situps

20 Secs

Happy Birthday Joel G

WOD

4 rounds for time

400 M Run

20/15 Cal Assault bike

50 FT Sled Push

Rest 1 MIN After each round