“Happy Birthday Karson!!!”

Lift: (Wk3/3) Strict OHP 5sx5r 15min cap (+2.5lb) Wod: 7rft 3 deadlifts 315/215-225/155 6 strict HSPU 9 TTB Into 10 min to est. HS ClEAN!!! Buy out: Core: 60 sec palof hold each side x 3r Murph prep: 3r 1 min pull-ups 1 min pushups 1 min squats 1 min rest

“Happy Birthday Tim!!!”

WOD: Jorts 0-10 Holbrook 5 Thrusters 115/80# 10 Pull-ups (Jorts Mode 3 Muscle-ups) 100 Meter Sprint 2 min rest 12-22 Holleyman 5 Wall Ball 3 Handstand Push-ups 1 Power Clean 225/155# 2 min rest 24-34 Chad 20” Box Step-ups(Weighted Vest)

“Happy Birthday Aaron!!!”

Warmup: None- take shirts off, chalk hands WOD 25 min amrap 5 power clean 5 front squat 5 HPC 5 Push press 10/7 cal ass bike :30 rest Into: 50 cal for time

Happy birthday Josh!!!

Lift: Every 2 min (10r:18min) (wk2/3) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b +1 from last week Wod: 2,000 m row Then 10r of “The Chief” 3 power clean 135/95 95/65 (God:225/155) 6 pushups 9 Squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)

“Happy birthday Ugo!!!”

Lift/skill: Opt 1: weakness work Opt 2: push press 5sx5rm Wod: 185/125-155/105-135/95 (God:205/140) 75 wall balls cash in Into: 100 deadlifts : every minute 5 burpees Into: 75 wall ball cash out

“Happy birthday Julia!!”

Lift : 4 rm thruster last week Wod: Tabata row Into : 8 rounds 4 snatch 135/95-95/65 7 box jumps 1 muscle up Tabata row Into : 8 rounds 2 clean and jerk same weight 7 wall ball 1 Rope climb

“Happy birthday Barb!!!”

Skill review: Dip/pause dip + hallow arch super set Kipping / turnover 7min emom Wod : Assault bells 10-20-30-40-50 Reps of: Calorie Assault Bike Russian Kettlebell Swings (55/35) 20 min cap Core buy out: 3s {ETA 7min} Strict Ttb 10r Single leg RDL 10

“Happy birthday Renae!!!”

Skill practice: 20 min skill review Wod: 5rft 5 deadlifts 315/215-225/155 15 burpees 1 min cardio (Max cals) Core buy out: 1 min double unders 2 min pull-up 1 min double under

“Happy Birthday Jen!!!”

Ew 40 Buy in: 1600 m row Switch every 200m Into 16 rounds 5/3 clusters 95/65 7/5 pullups 9/7 sit ups Partner completes 1 full round then switch Buy out: 40 syncro burpees