Happy Birthday Rich! Enjoy!

WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 8
ODD: 100 Ft. Farmers Carry (70/53) (53/44)
EVEN: 2 Rope Climbs
LIFT:
Back Squat
10 @ 40%
8 @ 50%
6 @ 60%
6 @ 70%
8 @ 50%
10 @ 40%
*Every :90 Sec.
WOD:
“DUMBO DROP”
For Time:
16-14-12-10-8-6
Alt. DB Snatch (50/35) (45/30)
S.A. DB Thruster
Box Jump Over (24/20) (20/12)

FIT
SKILL:
3 Rounds (At a walking pace)
10 Banded Tricep Extensions
Max Effort Banded Lat Pull Down
10 Bar Roll Outs
LIFT:
Strict Press
3 x 10
*Build 
WOD:
AMRAP 12
20 Cal. Row
20 Double Unders (40 Singles)
20 KBS (53/35) (44/26)
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