Strength Do all the deadlifts before moving on, rest 45 seconds between sets on both Deadlift 5X5 Moderately heavy (should be touch and go) 5X3 Box Jump

Wod 3X 5 min AMRAP 90 second rest 400 Meter Run 30 Push-ups Snatch (pick your weight, you’re going to do a max set each round) *your score is the total number of snatches performed multiplied by the weight*

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Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85


"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals


A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then