A,Strength:
4-5 sets:
Front Rack Box Squat x5
After each set Copenhagen Plank with leg lift x 8-10 / leg
-Build up to a heavy 5 reps
-Rest 1-2 mins btw

B, Birthday WOD: Teams of 2
-49 cal Standing Bike
Then 6 total Rounds of:
4 Dual KB Lunge Thruster (L)
9 Air Squat
4 Dual DB Lunge Thruster (R )
9 Air Squat

-27 cal Standing Bike
Then 6 total Rounds of:
2 Dual KB RDL
7 Dual KB Russian Swing
2 Dual KB RDL
7 Dual KB Russian Swing

-24 cal Standing Bike
Then 6 total Rounds of:
2 Dual KB Burpee DL
4 Farmer Lateral Lunges
2 Dual KB Burpee DL
4 Farmer Lateral Lunges

P1 works, while P2 rests

TC: 16 mins

Accessory: 3 sets
-Reverse Nordic Curls x6-8
-KB tibialis raise x8-10