WOD:
Option 1:
A. Every 1:30 x 5
2 Weighted Pull-Ups

B. 20 min AMRAP
21 Box Jumps
Max Unbroken Strict Pull-Ups

B. GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

WOD:

Option 1:
Every 2:00 x 5
3 Front Squats

B. 13 min AMRAP
12/9 Calorie Bike
9 Kipping HSPU's (DB Push Press)
6 Front Squats (175/115)

Option 2:
8 Rounds
5 Seated DB Strict Press
10 DB Bench Press
15 Sit-Ups
20 Mountain Climbers
250/200m Row

WOD:
Option 1:
Every 7:00 x 3
200m Run
9 DBL DB Burpee Deadlifts
200m Run
7 DBL DB Burpee Power Cleans
200m Run
5 DBL DB Burpee Clean&Jerks

Option 2:
4 Rounds of:
12/9 Calorie Bike
4 Rounds (round 1:left side, round 2:right side..)
9 DB Hang Power Clean
6 DB Reverse Lunges
3 DB Strict Press
200m Run

WOD:
Option 1:
A. Every :90 x 4
1 Power Clean + 2 Thrusters 

B. For Time:
2000m/1800m Row
30 Bar Muscle-Ups (Burpee Kipping Pull-Ups)
40 Thrusters (115/85)(scale to a weight you can do sets of 7-8 with)

Option 2:
Tabata!
3 Rounds of:
3 x tabata banded good mornings
3 x tabata scissor kicks
3 x tabata banded hip
3 x tabata seated banded pull downs
3 x tabata shuttle sprints

22ish minutes of tabata burn

WOD:
Option 1:
15 Power Clean & Jerks (155/105)(?)
800m Run
30 Toes2Bar
800m Run
30 Toes2Bar
800m Run
15 Clean & Jerks

Option 2:
6 Rounds
10/7 Calorie Bike
10 Slamballs
10 Plate Sit-ups (35/25)
10 Plate G2OH
10 SB Squats

WOD:
Option 1:
9-8-7 
Power Snatches (115/85)
Overhead Squats
-30/24 Calorie Bike
6-5-4
Power Snatches
Overhead Squats
-30/24 Calorie Bike
3-2-1
Power Snatches
OHS

Option 2:
18-16-14
DB Hang Power Snatches (50/35)
DB Split Squat (OH or Front Rack)
-40/30 Calorie Row
12-10-8
DB Hang Power Snatches
DB Split Squat
-40/30 Calorie Row
6-4-2
DB Hang Power Snatches
DB Split Squats


Happy Birthday, Coach Jo!

WOD:
Option 1:
42-30-18
Pistols
21-15-9
Strict RIng Dips
42-30-18
GHD Sit-ups (OH MB Sit-Up,14/10)

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

WOD:
Option 1:
Every 4:00 x 6
12 Pull-Ups
21 KB Swings (53/35)
400m Run
*record splits*

Option 2:
20 min AMRAP
300/250m Row
25 Sit-Ups
20 Lateral Box Step Overs
15 Russian Swings

WOD:
Option 1:
For Time:
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50's/35's)
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50's/35's)
21-15-9:
Row Calories
Bike Calories
*30 min cap*

Option 2:
50-40-30-20-10
Skater Walks
DUs
Ankle Touches
*200m Run after every round*

WOD:
Option 1:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Press
20 Lateral Burpees
20 Thrusters

Option 2:
TABATA x 32 (rotating thru 4 rounds of each)
Air Chair
DB Bench
Jumping Split Stance
Hanging Tuck Hold