WOD
"Twice as Nice"
with a partner for time
10 rounds- you go, I go by round
100m row
8 TTB
4 front squats 155/105 115/85  95/65
then
10 rounds- you go, I go by round
2 bar muscle up or ring muscle up/ 2 C2B pull ups/ 2 pull ups
3 power snatch 135/95 95/65  75/55
6 box jumps 24/20"

WOD
"All-American"
15-12-9
hang power cleans 115/85  95/65  75/55
HSPU or piked box/floor hspu

Primer
10:00 EMOM
min 1- 5 strict press @ 60% from the floor
min 2- 8 power snatches at that load
 
Body Armor
21-18-15-12-9
sit ups
*2 Turkish get ups/side after each set of sit ups
 *goal is to build load on each set of TGU

WOD
"The Shredder" from CompTrain
For Time- cap = 18:00
40/32 cals bike
40 pull ups
30/24 cals bike
30 alternating DB snatch 50/35. 35/25
20/16 cals bike
200m farmer carry 50/35
10/8 cals bike
100 DUs or speed steps or 200 singles

WOD
"Golden Bears"
For Time
21-15-9
KB swings 72/53
Box jumps 24/20"
time cap= 10:00

Member of the Month:  Jeremy

Minute 1: 12 T2B  (Scale: Hanging Knee Raises, V-Ups)

Minute 2: 10 Dumbbell Z-Press (strict press scaled)

Minute 3: 10 Pull-Ups  (Scale: Banded or Jumping Pull-Ups)

Minute 4: 15 Dumbbell Front Raises (Light to Moderate)

Minute 5: 30-Second Hollow Hold or L-Sit 

Minute 6: 10  Handstand Push-Ups /  Pike Push-Ups (Scale: Box Pike Push-Ups)

Minute 7: 10 Seated Russian Twists w/ Med Ball

Minute 8: 10 Devil’s Press

Minute 9: 10 Ring Rows or Barbell Bent Over Rows

Minute 10: 10 Dumbbell Push Press

Repeat for 2 Rounds!

Optional Finisher: 1-minute Max Plank Hold

WOD
"Humble and Hungry"
with a partner
24 rounds for time
5 wall balls 20/14
3 bar facing burpees
1 clean & jerk 185/125. 155/105. 115/75
then
Cash out
150 calories machine of your choice