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10 Rounds - 40 min time cap

9 Thrusters
35 Double Unders

RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles

Buy in: Row 600m/500m then, 3rds:5 air squat with a pause at bottom, 5 down dog push ups, 15' walking lunges

2x10 lite weight warm up set
3x5 increase weight each time

3RFT: 12 SDLHP, 9 BBJO, 6 HSPU 3 Wall Walk

happy bday Tara: 40/20 - 40sec plank, 20sec rest, 40sec wall sit, 20 sec rest, 40sec hollow hold, 20sec rest, 40 sec

on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

Burgenger Skill & Transfer

4 rds: 250m row, 3 x1 hang snatch, 2 OHS then,... 3 rds: 10KB swing 10kb goblet, 1rd: 4 rope climb

tabata 20/20 - bridges, v sit ups, k2e sit-ups

600m row - 3 rds 5reps of 5second static air squat, 5 jump squats, 5 push ups

5 rds: 10 cal bike, 10 box jumps, OH walking lunge down, 10 ball slam, 10 k2e repeat

optional - skill work / foam roll