 Strength 1:
Weighted Pull Ups 3-3-3-3-3 Strength 2: 5x 20m Farmers Walk MetCon: 10:00 AMRAP 10 DB Snatch (65/40) 10 C2B Pull Ups Bonus Strength/Conditioning: Max Sled pull 25m in :30 Mobility Bonus 10:00 Shoulder Mob 10:00 Hip Flexor Mob
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 Strength:
Hang Clean 3-3-3-3-3 MetCon: 10-9-8-7-6-5-4-3-2-1 Power Clean (185/135) Ring Dips Bonus Conditioning: Row 2k Strength Bonus: Wide grip bench press 4-4-4-4-4  Strength:
Back Squat 5– 5 – 5 – AMAP @ 80% MetCon: 10 – 1 Front Squat Deadlift (185/125) Bonus Conditioning: 100 Double Unders 900m Row 80 Double Unders 700m Row 60 Double Unders 500m Row 40 Double Unders 300m Row 20 Double Unders 100m Row Bonus Strength: OH Squat 5-5-5-5-5 w/ :04 at bottom of Squat  Strength:
Push Press 5-5-5- AMAP @80 1rm Metcon: For time: 10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters Bonus Conditioning: 3 rounds Run 500m 20 Burpees Bonus Strength: Weighted Pull Ups 3-3-3-3-3  Strength:
Deadlift 8 – 8 – 8 – AMAP @ 70% 1RM Metcon: 20:00 AMRAP Run 500m 15 Deadlift (275/185) 25 Box Jump (30/24) Bonus Conditioning: Row 100 Cal 100 Sit Ups Row 100 Cal 100 V-ups  Strength:
Weighted Pull Ups 4-4-4-4-4 MetCon: 10 Rounds 10 Burpee Pull ups 20 Double Unders Bonus Strength/Conditioning: Max Sled pull 25m in :30  Strength:
Muscle Squat Snatch 4-4-4-4-4 Metcon 1 21-15-9 KB Swing (75/55) Push Up Rest 5:00 MetCon 2 21-15-9 Squat Clean (135/95) Burpee Bonus Strength: DB Bulgarian Split Squat 4-4-4-4-4 Bonus Conditioning: Run 2k  Strength:
Push Jerk 8-8-8-8- AMAP @70 1rm WOD: AMRAP 20 Minutes 10 T2B 15 Shoulder to OH (115/75) 20 Box Jump Over (24/20) Bonus Conditioning: 5 rounds 10 KB Swings (55/35) 20 Sit Ups 10 KB Swings (55/35) 20 Hollow Rock Mobility Bonus 10:00 Hip mob/rehab 10:00 Ankle Mob  Strength:
Back Squat 8 – 8 – 8 – AMAP @ 70% 1RM Metcon: 3 Rounds 10 Front Squats (155/85) 20 Chest to Bar Pull ups 50 Double unders Bonus Conditioning: Row 1000m 25 burpees Row 1000m 25 Burpees  MetCon 1: "Liam's 18"
17 Double Unders 18 Hang Clean (95/65) 17 Double Unders 18 Push Press (95/65) 17 Double Unders 18 Push Ups 17 Double Unders Strength SUMO Deadlift 10-10-10-AMAP @65% MetCon 2: 10:00 AMRAP (non working partner must hold Plank) Switch Partners each Round 5 DeadLift (225/155) 10 Burpees 20 Double Unders Strength Bonus: 5:00 AMRAP 5 C2B Pull Ups 5 Power Clean (185/135) Conditioning Bonus: 5 rounds: 20 Double Unders 10 KB Swings (55/35) 5 Burpees Happy Birthday Liam! |
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