WOD
"Donte DiVincenzo"
with a partner
20:00 AMRAP
200m run together
then split reps however
12 bar muscle ups or 18 TTB
10 box get overs 44/40"
8 power cleans 185/125 155/105 115/85

 
Member of the Month
Erik Hinz
15:00 AMRAP
2 burpee buy in
then
4 squat snatch 135/95 115/75  95/65
200m row
6 pull ups
8 power cleans 135/95  115/75  95/65 
100 feet farmer carry 53/35s
then 
at 14:55 on the clock, complete 2 burpee buy out

WOD
"Rudy Gobert"
12:00 AMRAP
10 x box jump overs 24/20"
20 x Russian KB swings 53/35  
30 x DUs or 60 singles

WOD 
"Naz Reid"
5 rounds for time
100m sled drag -add 2-3 plates to sled
100m farmer carry 53/35s
5 wall walks (scale to 3)
2 rope climbs (scale to 1 or up/downs x 2)

Deadlift Day
15 reps @ 45-50%
rest 2:00
12 reps @ 55-60%
rest 1:30
10 reps @ 65-70%
 
Accessories
A. 3 sets of bent over rows x 10-8-6 reps
B. 3 sets of hamstring curls x 10 reps.- you can do these with feet on a rower seat or feet on a med ball while you hold a strong bridge position and then extend the legs.
 
Super Set- 3 rounds
C. suitcase carry x 60 seconds (30 sec each side)
D. hollow body hold x 30 seconds

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

"Crazy Legs"
Team of 2
25:00 AMRAP
400m run
20 power cleans 155/105. 115/85. 95/65
400m run
16 push jerks 155/105 115/85 95/65
400m run
12 clusters 155/105. 115/85. 95/65