WOD

Back Squat: 5 Sets of 7 Reps @75%
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AMRAP 12min Of:

OHS-12(115#-M/75#-W)
Lateral Burpee-8
SHSPU-5
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WOD

DB Bench Press-6-12 Reps
Barbell Bent Row-10-15 Reps @AHAP

x5 Rounds: Then;

Weighted Push Up-10-20 Reps(45#/35#)
GHD Sit Up-10-20 Reps

x3 Rounds:
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Assault Bike Cal: 40-30-20-10
Run:                   800-600-400-200

AFAP:
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Sled Push (185#-M/125#-W)
Tire Flip-8 @AHAP
2KB Framers or Racked Carry (125M)

x4 Rounds:
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3 Rounds of:

Wall Ball-30(30#-M/20#-W)
Swings(A)-25 (53#-M/35#-W)
OH Lunge-20(10/10)45#/35#-Plate
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WOD

Barbell Complex EMOM: 10min  Start @Bodyweight or 70% of BW

Cluster-1
Push Press-1
Thruster-1
Push Press-1
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Pull Ups-100
Every 90sec: 10 Push Ups

then;

Pistols-50(25/25)

18min Cap:
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WOD

Double Under-50
Squat Clean-7(185#-165#-M/125#-115#-W)

x5 Rounds, Then;

50 Burpee Pull Ups

For Time: 30min Time Cap:
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WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
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Double Under-40
Assault Bike-30 Cal
Man Maker-12(50#-45#-M/35#-25#-W)

x3 Rounds:
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600M Run
Med Ball Slam-50
Lateral Burpee-40
Front Squat-30(135#-M/95#-W)
Clean & Jerk-20
Muscle Up-10

AFAP:
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Front Squat: 70% x8 Reps x5 Sets
Then, 30 Jumping Lunges-Unbroken

DB Bench Press-6-12 Reps x5 Sets
Then, 50 Push Ups-Unbroken
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WOD

Back Squat: 70%x9 Reps (4 Sets)
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Wall Ball-10-15-20-25-30...Continue by 5's Unbroken sets**
Burpee Pull Up-12
Double Under-30

AMRAP 12min:
-------------------------------------------
**10 Cal Assault Bike Penlty for each drop

WOD

Bench Press-50 Reps anyhow @60%-65%

Then;

4 Rounds of:

2DB Shoulder Press(Standing) 8-Max Reps
Ring Rows-15-25 Reps
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Assautl Bike-15 Cal
Lateral Burpee-10
Clean & Jerk-10 (185#-165#-M/125#-115#-W)

x3 Rounds:
--------------------------------------------------------
Buy in: 600M Run

Then;

Thruster(53#-M/35#-W)
T2B                  >21-18-15-12
Double Under    50,40,30,20

Then;

Cash out: 600M Run
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