6x

3  bar MU's
13 ball slams

20-15-10
Thrusters... each round add more weight
10-15-20
Bar jumping burpees

20 cal bike

4 rounds of
10 box jumps
10 ring push ups
10 circular t2b

20 cal bike

lordy lordy Ray turned forty!!

21-15-9

deadlifts
ring dips

5 ROUNDS

5 SINGLE ARM DUMBELL SNATCH/ARM
5 SA DUMBELL OVERHEAD LUNGE

power clean reps 10-down to 1

100m sprint

7 min AMRAP

Your choice:

5 pull ups
5 pistols

or
5 pushups
10 jumping squats

or
1 MU
2 jumping pistols

Canadian Hero WOD...

"Ship"

9 rounds

7 squat cleans

8 burpee box jumps

700m row then:
7 rounds
7 pull ups
7 ring dips
7 pistoles (each leg)

4 X

20 cal bike
10 dumbell lunge
5 DB clean and jerk

21-15-9

slam balls
push up on ball

3x

50 du
15 burpees
5   pull ups

10 RFT

15 wall balls
10 jumps over the ball

fun friday..

400m run
15 SH to OV
15 Hang power cleans
10 Burpee pullups
15 Hang power cleans
15 SH to OV
400m run