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Workout For time800m run22 back rack lunges (forward, alternating, total) 135/95 30 box jumps 30/2493/65 cal bike happy birthday John!

Lift6×3 push press–start light and build to a heavyish set for the day Last rep each set pause for 5 seconds overhead superset first 3 ...

Workout 8:00 AMRAP, 3:00 rest x 3 rounds1 partner bikes, 1 partner works, switch whenever150 double unders25 bench press 135/9525 sandbag cleans 100/70 rx+150/100 score ...

LiftAll with light load3×3 overhead squats3×3 snatch balance3×3 high hang squat snatch3×3 hang squat snatch then10:00 EMOM2 pause overhead squats, moderate load (about a 7/10) ...

Workout 5 rounds1 burpee complex+50m single arm front rack carry green/yellow (switch arms at 25m) burpee complex=4 bar facing burpees5 bar over burpees6 burpees rest ...

Lift4×12 bearhug squats at same load as last time superset with accumulate 1:30 chin over hold Workout8:00 AMRAP10 box jumps 24/2013/10 cal row

Workout 4 rounds, rest 1:1 (or do it as a partner wod)50′ hs walk15 toes to bar50m reverse sled drag 4×45/25 rx+ 75 feet and ...

Lift8×1 strict press–start light and build to a heavyish set for the day each rep pause for 5 seconds overhead superset first 4 sets with ...

Workout20:00 EMOMMin 1: 10 box stepups 2xyellow/blue to 20/16 inchesMin 2: 10 pullupsMin 3: 15 wallballs 20/14Min 4: 12/9 cal rowMin 5: rest rx+ add ...

Lift3 sets of3-5 tall cleansthen 3-5 high hang squat cleans then 3-5 hang squat cleans all with very light load thenFront squat6×3–build to a 8/10 ...