Happy Birthday Dan Montgomery! We hope you had a great day!

WARM UP:
400 M. Run or Row
10 Y’s, T’s & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 8
ODD: 3 Strict Pull Ups + 3 Kipping Pull Ups + 3 Kipping C2B Pull Ups
EVEN: 7 Ring Dips
LIFT:
EMOM 9
MIN. 0-3 = 3 Front Squats @ 65%
MIN. 3-6 = 3 Front Squats @ 75%
MIN. 6-9 = 2 Front Squats @ 85%
WOD:
“DR. FRAN”
For Time: (8 Min. Cap)
55 Pull Ups 
55 Thrusters (75/55)

FIT
SKILL:
3 Rounds (At a Walking Pace)
8e DB Bent Row
8 DB Reverse Fly’s
Max Effort Banded Tricep Extension
LIFT:
Tempo Front Squat
5 x 8 
*Build 
**3 Sec. at the button, 2 Sec. at the top.
WOD:
For Time: 
5 Rounds
15/12 Cal. Row
15 Wall Ball (20/14) (16/10)
15 Pull Ups
*Sub. Ring Rows Accordingly.
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