We’re gonna celebrate Nate’s Birthday with all his fav’s that he loves so much…Happy Birthday buddy…enjoy!

20min AMRAP:

4 Curtis P’s (power clean + lunge left + lunge right + push press = 1 rep) 65/95lbs

48 double-unders *96 singles

14 burpees

Strength: Front squats

warm-up: bar x 10, 35% x 8, 55% x 5

3 sets x 3 @75%

Metcon: 3 rounds for time

10 HSPU’s *scale w/20 HRPU’s

10 power cleans 95/135lbs

run 400m

Strength: Back squats *10mins to warm-up, 20mins to squat

warm-up: bar x 10, 35% x 8, 55% x 5

3 sets x 4 @75%

Metcon: “Tosh sprints” *courtesy Compwod

3 rounds for time:

run 200m, rest 1:1

run 400m, rest 1:1

run 600m, rest 1:1

Complete for time:

21 squat cleans 65/95

3 rounds of:

5 pull-ups

10 push-ups

15 KBS 16/24kg

Rest 1min

21 thrusters 65/95

3 rounds of:

5 pull-ups

10 push-ups

15 KBS 16/24kg

Rest 1min

21 OVH squats 65/95

Strength: Strict OVH Press *use training max (90% of your 1RM)

warm-up: bar x 10, 40% x 8, 50% x 5, then…

1 set x 3 @70%

1 set x 3 @80%

1 set x 3 @90%

1 set x AMRAP @70%

Metcon: Complete for time

30 dead-lifts 135/185

10 sit-ups

20 dead-lifts 155/225

20 sit-ups

10 dead-lifts 185/275

30 sit-ups

Strength: Front squats *10mins to  warm-up, 20mins to squat

*use training max (90% of your 1RM)

warm-up: bar x 10, 40% x 8, 50% x 5, 60% x 3, then….

1 set x 3 @80%

1 set x 1 @85%

1 set x 3 @80%

1 set x 1 @88%

1 set x 3 @80%

1 set x 1 @91%

Metcon: With 12mins on the clock

1min of double-unders

1min of hang power cleans 75/115

2mins of double-unders

2mins of hang power cleans 75/115

3mins of double-unders

3mins of hang power cleans 75/115

*score is total reps for both.  Single-unders can be done. Every 3 singles will count as 1 double-under.

“Fight Gone Bad” (variation)

3 Rounds

1min wall balls 15/20lbs

1min power snatch 55/75

1min box jumps 20″

1min push-press 55/75lbs

1min C2B pull-ups

Rest 1min

Score=total reps of all exercises

Strength: Back squat *use training max (90% of your 1RM)

warm-up: bar x 10, 40% x 8, 50% x 5, 60% x 3, then…

1 x 6 @80%

1 x 1 @85%

1 x 6 @80%

1 x 1 @88%

1 x 6 @80%

1 x 1 @91%

Metcon: Birthday WOD for our favorite “yeah, I’ll do it with ya” guy…Sam Sanchez :)

“Dirty Sanchez”

3 rounds for time

10 front squats 95/135

15 TTB

20 burpees

 

This workout will be for time.

It will include…

Power cleans 95/135

Ring dips

Running

Burpees

We will let fate decide the rest.

That is all, good night…….