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200m run
5 air squat

5 squat jumps

5 hr burpees

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Do not squat clean your 1st rep.

1 set 50% x 3
1 set 55% x 3
1 set 60% x 3
3 sets of 70% x 5

Alternating ODD and EVEN minutes

ODD 1,3,5,7,9
1 clean (you can squat clean)
2 thruster
3 back squat
[95/65, 85/55, 75,45]

EVEN 2,4,6,8,10
5 CTB push up
10 Bar Jump Over

AIR BIKE Benchmar
1 minute Air Bike for max calories

2rds
200m jog
5 air squat jumps
5 push ups
5 superman

spend a few minutes with mobility movements
pvc
windmills

WOD 1 - 2 RDS
Partner A completes 9/6/3 of each while Partner B rows for total calories - then switch
9/6/3
OH squat 95/65, 75/45, 55/35, 45/25,
Box jump over 24/20

Row for total calories

REST 3 MIN

WOD 2
Partner A & B Split evenly
20 CTB PULL UPS / CTB JUMPING PULL UPS
20 GOBLET SQUAT 53/35
20 deadlift 185/135
20 hand release burpees on a 15lb plate

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Guest Coach Jess B special...

A1:
For Time
100 wall balls
100 box jumps
100 burpees
100 calorie row

A2:
AMRAP
5 Power Cleans
4 Front Squats
3 Push Press
2 Back Squats
1 Lap 400 m

A2 must complete 1 full round before switching from AMRAP to Chipper
SCORE = total time for chipper + AMRAP

A1: Static Handstand hold

A2: Wall Sit
4 rounds each with 20 seconds rest between rounds

HAPPY BIRTHDASY JESS!

Jess Cemeli's Bday CASH OUT
- Jess has to do 34 pull ups for time

OPTIONAL:
- Any member who wants to help celebrate with Jess should do 34 as well!