Build to a heavy deadlift for the day WOD10 min amrap21 wallballs14 deadlifts 185/1257 HSPUs At-home14 min amrap21 air squats14 odd object deadlifts7 pushups

Snatch20 min to build to a heavy single WOD0-3minutesAmrap snatches with 60% of today’s heaviest single Minutes 3-5 rest 5-8Amrap snatches with 70% of today’s heaviest single. At-home WODOdd – object ground to overhead 0-3:00 Amrap3:00-5:00...

Strict Press5-4-3-2-1 WOD21-15-9Power snatch 95/65Box jumps 24/20Burpees At home WODOdd object shoulder to overhead5×5 WOD21-15-9Odd object ground to overheadLungesBurpees

Bottoms up kb press3×5 each arm WOD3 rounds of: 6 minute amrap200m run30 du’s10 burpees 2 min rest At-home WOD 3 rounds of: 6 minute amrap200m run30 lateral hops10 burpees 2 min rest

Back squat5-5-3-3-1-1 WODRun 800m6 rds of “Cindy”Run 400m4 rds of “Cindy”Run 200m2 rds of “Cindy” At-home WOD Run 800m 6 rds of:5 odd-object rows10 pushups15 air squats Run 400m 4 rds of:5 odd-object rows10 pushups15 air squats Run 200m 2 rds...

In honor of Rick’s 50th bday… “Filthy 50”For time:50 Box jump 24/2050 Jumping pull-ups50 Kettlebell swings 53/35Walking Lunge, 50 steps50 Knees to elbows50 Push press 45/3550 Superman’s50 Wall ball shots 20/1450 Burpees50 Double unders...