WOD

Front Squat 3 Sets of 5 Reps @75%

Then,

Back Squat: 2 Sets of Sub Max Reps @75% of FSQ 1RM
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Every 90sec(30sec Rest after each round) For 14min (7 Rounds)

Double Under-20
Deadlift-9(155#-M/105#-W)
Hang Power Clean-6
Front Squat-3
SHSPU-Max Reps with Remaining Time:

WOD

Dumbbell Bench Press-6-12 Reps
V-Up-20
Deadlift-4 @75%

x4 Rounds, Then,

Close Hand Push Up-15 to Max Reps
GHD Back Extension-15

x3 Rounds:
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Assault Bike-30 Cal
Lateral Burpee-15

x3 Rounds, Then,

Assault Bike-30 Cal
Power Clean-10(155#-M/105#-W)

x3 Rounds For Time:
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Double Under-50
Jumping Lunges-40(20/20)
Swings(A)-30(53#-M/35#-W)
Hand Release Push Up-20

x5 Rounds For Time:
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Tire Flip-8
Sled Push(45's Each Side)
1 Arm DB/KB Strict Press-8L/8R

x4 Rounds:
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WOD

8min EMOM

3 Position Power Snatch @60-65%
(High Hang/ Below Knee/ Floor)

5min Rest, Then,

Partner WODs:
------------------

7min AMRAP of:

P1:
Pull Up-5
Hang Powr Clean-5(155#-M/105#-W)
Box Jump Over-5

P2: Max Rep Burpees

4min Rest, Then,

7min AMRAP of:

P1: Assault Bike Max Reps
P2: Front Rack Hold (135#-M/95#-W)

WOD

18min AMRAP of:

200M Run
2DB/KB Thrusters-15(50#-M/35#-W)
T2B-12
Target Burpee-9

Then,

3 Rounds, NFT:

Farmers Walk(Same DB/KBs weight as above)Around the Bldg.
DB Push Up-20
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WOD

Happy Birthday Coach Diana! 

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Buy in: Double Unders-70

Then,

5 Rounds of:

Power Clean-7 (165#-M/115#-W)

Wall Ball-20 (20#-M/14#-W)

Then,

Cash Out: Target Burpee-47

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WOD

Barbell Push Press-8 @70%
Wide Arm Pull Up-12-15 Reps
Close Hand Push Up-15-25 Reps
2DB Bent Rows-15

x5 Rounds, Then,

V-Ups-75 Reps AFAP:
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Assault Bike-25 Cal
Bear Complex-10(115#-M/85#-W)

x4 Rounds, For Time:
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Swing(A)-60(53#-M/35#-W)
Wall Ball-50
T2B-40
Push Press-30(115#-M/85#-W)
Front Rack Lunges-30(15/15)-same weight as above

For Time:
---------------------------------------------

WOD

8min EMOM (E/O)

Snatch-3 @75%-80%- Even Min
Lateral Burpee-8-Odd Min

4min Rest, Then,

10min EMOM (E/O)

Power Clean-3 @75%-80%-Even Min
Double Under-40 -Odd Min

Then,

6min to Find a 1RM Clean & Jerk
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