1) Union Mills Birthday Cake
- Ate 2 pieces EMOM x 5

2) Miller Lite
12 min AMRAP flip cup
--4 x 12oz beers + 1 shot

As Many Rounds As Possible

*On my birthday, we all get "gifts"...see you at the gym.

Felt good about the birthday cake... need to work on my flip cup skills..

Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

Pre-WOD: 5X5 Floor Press (185 X 3 sets, 195, 205)

15 min AMRAP
5 HSPU
10 DB Weighted Lunges (45/35#)
5 Pull Ups

10 rounds + 5 HSPU

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

6 rounds + 7 power cleans + 7 front squat + 3 jerk

Then

100 reps of GHD, T2B or sit-ups (partition as needed)

10 minutes, EMOTM:
1 Power snatch (160)
1 O/H Squat

For time:
15-12-9-6-3
Power snatch (115/75) (65#)
Bar facing burpees

Post WOD:
Tabata situps

• OHS: 95x10, 135x10, 185x5, 185x5, 135x10, 95x10
• Back Squat (at this point my legs are dead): 225x10, 275x10 315x3
• GHDs with a 15lb med ball, 3 sets of 10
• Bench Press: 135x10, 185x5. 205x5
• Row 2000 m

The Chipper
100 DU
30 Flutter Kicks
30 Burpees
100M Run
30 Lunge Steps
30 Push ups
100M Run
30 Sit-ups
30 Ring Dips
30 TTB

AMRAP
5 Wall Balls - 6lb
5 Burpees

Tabata Box Jumps - 7
10 min break
Tabata Airdyne - 8

Power Snatch + Squat Snatch - worked up to 135#

Dropped to 115#, and did 5x3 High Hang Squat Snatch

2 RM OHS- hit 185, 1 @ 205 - PR,
THEN Max reps at 175# - 3

Bench Press - 5x3 @ 225#

Deadlift 5-5-5-5-5

135-155-165-175-180