10 Toes to Bar Pull Ups (Toes to bar then a pull up = 1 rep)
10 Ring Dips
7 Rounds

Mu training:

C2B pull up stict 20 reps every 20 sec

3 rounds
False grip small kipping x 10
Transition with band x 10
Big kipping x 10

-

Sled wod, 8 rounds:

1min sled @ 90kg
2min abs 15reps (first weighted then not)
3min 30 sec ring push ups 8-10reps

= 24min 👍👍👍👍

Pre-WOD
5X2 Bench Press

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball (20lbs)
(Rest 2 Minutes)
100 II Unders
30 KB Swings (53/70lbs)

Great Birthday Wod! Thanks CFR crew!

Pre-WOD:
1X20 Back Squat (+5%)

-7 Minute AMRAP:
-7 Shoulder to Overhead (135/95) - 135#
-7 Box Jump (30"/24") - 24", stepping

6 rds + 5 StO

Post:
-50 T2B in as few sets as possible.

5 rounds of
row 500
20 burpees
15 bent over dumbbell row @ 50 lbs <- subbed 40 lb dumbbells

3, 6, 9, 12, 15, 18, 21
Knees to Elbows
Ring Dips

Followed by:
Team relay rowing. Rowers switch on the minute for 10 minutes. (1388 mts)

52 Deck o' Cards
DRAW!
Red - Push-ups
Black - Air Squats
Face cards are worth 10.

10 deadlifts @ 225lbs
20 push-ups
30 walls balls @ 20lbs
20 push-ups
10 deadlift @ 225lbs

5X5 Bench Press (155, 175, 185, 195, 205)

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar/ situps
-20 Double Unders

---

HSPU/Pullup: Round of 12 + 8 hspu
T2B/DU: 4 rounds + 3 situps

Clean+ front squat+ jerk 5x2+1+1