 Strength:
Push Jerk 3-3-3-3-3 MetCon: “Danny” 20 Minutes AMRAP 30 Box Jumps 24/20” 20 Push Press 115/75# 30 Pull-ups
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 Strength:
Max weight 50ft Seated Sled Pull (1:00 Cap each attempt) MetCon: 3 Rounds, 1:00 each Hang Snatch (115/75) Ring Push Up Deadlift (315/205) Rest Bonus Strength Bench Press 5-5-5-5-5
 MetCon: "Triple 3"
3000m row 300 double unders 3 mile run Bonus Strength: 5 Rounds 8 C2B Pull Ups REST 1:00 Bonus Mobility 5 x 4:00 Mobility WOD Stretches  For Time:
7 Deadlift (365/225) 27 Clean (185/125) 14 Back Squat (315/205) 23 Jerk (155/105) Happy Birthday Brandon!  Strength:
Max Weight Unbroken 20m OH Lunge MetCon 30-20-10 Backsquat (135/95) 50 double unders shoulder to overhead (135/95) 50 double unders Bonus: Max effort 500m row  4 rounds
1:00 each station 1:00 Rest between rounds Plate Smashing (45/25) Rope Slamming Ball Tossing (30/20) Heavy bag Pressing (100/70) Summersaulting Good Time :) Bonus: 6 Rounds 7 C2B Pull Ups REST 1:00  DeadLift
4-4-4-4-4 Metcon: 15- ft, rope climb, 10 ascents 100-meter walking lunge 50 burpees 100-meter walking lunge 10 muscle ups Bonus Strength Tabata hand and foot ring Plank. :20 top of push up position, 10 at bottom  Strength:
Single Arm Barbell Snatch 2-2-2-2-2 [1 each side] Metcon 15:00 AMRAP 90/60-lb. dumbbell snatches, 5 reps, left arm 90/60. dumbbell snatches, 5 reps, right arm 10 Box Jumps (36/27) Bonus Strength: Max Unbroken Ring Push ups Bonus Mobility: 5 x 4:00 Mobility WOD Stretches  Strength:
EMOM Back squat 5-5-5 rest 3:00 3-3-3 rest 4:00 1-1-1 Metcon 3 Rounds 1:00 Max Pull Ups Rest :30 1:00 Max Double Unders Rest :30 1:00 Max Burpees Rest 3:00 Bonus Strength: 6 rounds 6 toe to bar 1:00 rest |
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