Happy Birthday Stephanie! We hope you had an awesome day. Thank you for sharing your whole family with us!

WARM UP:
500 M. Row
3 Rounds
10 Lunge W/ Pass Through
10 Good Mornings
10 Front Squats
*Last Round Thruster
Then:
Mobility

WIN
SKILL / LIFT:
EMOM 8
MIN. 1: 3 Thrusters (EMPTY)
MIN. 2: 3 Hollow Swings
MIN. 3: 3 Thrusters (70/45)
MIN. 4: 3 Pull Ups
MIN. 5: 3 Thrusters (90/55)
MIN. 6: 3 C2B Pull Ups
MIN. 7: 3 Thrusters (100/65)
MIN. 8: 3 C2B Pull Ups
Then:
Assault Bike
20 / 10 Interval
*Spike your HR on each 20 Sec. portion.
WOD:
“18.5”
AMRAP 7
3-6-9-12-15-18-21
Thruster (100/65)
C2B Pull Up

FIT
SKILL / LIFT:
EMOM 8
MIN. 1: 6 Wall Ball (20/14)
MIN. 2: 6 H.R. Push Ups
MIN. 3: 6 Thruster (45/25) (35/25)
MIN. 4: 6 Ring Rows
MIN. 5: 6 Wall Ball
MIN. 6: H.R. Push Ups
MIN. 7: 6 Thruster
MIN. 8: 6 Ring Rows
Then:
Assault Bike
20 / 10 Interval
*Spike your HR on each 20 Sec. portion.
WOD:
“15.5B”
27-21-15-9
Cal. Row
Thruster (45/35) (35/25)
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