WOD
"Kneecap"
20:00 EMOM
min 1- 45 seconds row for calories
min 2- macho man complex at 70% your max C & J
min 3- 100m run
min 4- rest
*macho man = 3 power cleans + 3 front squats + 3 push jerks

WOD
"Blind Pig"
20:00 AMRAP
20 power snatch 95/65. 75/55
20 TTB
20 box step ups -body weight
4 around the worlds- pike on box and walk hands around the box for a rep

WOD
"Party Crusher"
AMRAP 7:00
8/5 cals bike
10 TTB
9 power snatch 95/65
Rest 3:00
AMRAP 7:00
8/5 cals bike
4 bar muscle ups
4 thrusters 135/95

WOD
Member of the Month

“Have Faith”

3 rounds for time (50/35lb)

12 single-arm S2O

30 DUs

8 Turkish getups

30 DUs 

12 Goblet squats

WOD
"Wheeler's Patent"
5 rounds for quality
5 clean & jerk -build by round
5 box jumps 30/24"
rest as needed

WOD 
"The Juice at Home"
with a partner
800m row
10 power cleans 205/135
30 C2B pull ups
50 TTB
100 wall balls 20/14
50 TTB
30 C2B pull ups
10 power cleans 205/135
800m row

WOD
"Marooned at Sea"
5 rounds for time
200m run
4 strict pull ups
8 thrusters 75/55 45/35
10 box jump overs 24/20"
8 thrusters 
4 strict pull ups
Rest 1:00
record splits