WOD
"Early Hours"
16:00 EMOM (or 12:00 if we run out of time)
min 1- HSPU x 6 reps + hang power snatch x 5 reps 95/65 75/55 45/35
min 2- Row 15/12 cals
min 3- max reps burpee box jump overs 24/20"- work the entire minute
min 4- rest
score= max reps BBJO

Extra Strength work
A. Bulgarian Split squats 3 sets of 6 per side- heavier 
B. Super set 5 squat jumps with the Bulgarians
 
C. Deadlift at 65% for 8 reps
D. Super set 100 feet suitcase walk with the deadlifts
 
 

Member of the Month- Kacee
35:00 AMRAP
25 feet handstand walk or 50 feet scooter walk
15 TTB
5 squat cleans @ 70% 1RM
10 DB push ups
10 per side DB reverse lunges
20 alternating DB snatch 
DB= 50/35. 35/20

"Fail or Succeed" 
WOD
with a partner
(you go, I go in the rounds of work)
AMRAP 30 :00
max cals bike

At Min 0 perform
4 rounds
19 wall balls 20/14
19 cals row

At Min 10 perform
6 rounds
5 pull ups
9 clean & jerk 95/65

At Min 20 perform
8 rounds 
3 wall walks 
30 DUs

TC- 6 minutes per piece

WOD
"Build Wisely"
Time Cap 12:00
6 rounds for time
10 plate ground to overhead
8 overhead plate lunges (4/s)
6 TTB
 plate= 45/25
Every 2:00 starting at 0:00 complete 4 burpee box jumps 24/20"
 

WOD 
"Austin"
Not Timed
4-3-2-1 wall walks
10 alternating pistol squats (5/s)
5 x deadlifts- build load 60-70-80+-80+

WOD
"What Do You Know?"
20:00 EMOM
min 1- bike cals 10/8
min 2- 15 x hand release push ups
min 3- 8 x bar facing burpees 
min 4- max reps power clean & jerk 135/95 115/75 95/65
*score is max reps*