Birthday WOD for Jor Amster and Salem Hararah. The WOD will be on the board when you walk in.

A1) 3×8 Sotts PressA2) 3×10 Pendlay RowB1) 3×5-8 GHD Sit- B2) 3×8-10 GHD Hip ExtensionFor time: 2k Row 15 minutes of hip mobility

STRENGTH:OHSWork up to moderate load and perform 5×3 for quality METCON:“TABATA THIS!”Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.…

STRENGTH:Clean (Touch and Go)3/3/3 (8 minutes)1/1/1 (8 minutes)***start first working set around 70-75% of current 3, and 1 RM if you know it and work up AHAP for the day & time allowed METCON:“WITTMAN”7 RFT:15 KBS 53/3515 Power Clean 95/6515 Box Jumps NOTE: Target Time = Adv 15-18 minutes, Int 18-21 (25 MIN CAP)

STRENGTH:Front Squat5/5/53/3/31/1/1***start first working set around 70-75% of current 5,3, and 1 RM if you know it and work up AHAP for the day & time allowed METCON:On the top of every 3 minutes for 12 minutes (4 Rounds) complete:150m Run10 KB Lunge 53/35Max Rep Burpees, onto 45# plate NOTE: Goal = Adv 100 reps,…

Back Squat 3 x 5 @ 70%2 x 3 @ 80%1 x 1 @ 90% Complete for time:15 Full Cleans15 Bar Facing Burpees 15 Push Press15 Bar Facing Burpees 15 Clusters15 Bar Facing Burpees (135/95)

Complete For Time:100m Run200m Run300m Run400m Run -Rest 2 Minutes- 200m Run400m Run600m Run800m Run -Rest 2 Minutes- 300m Run600m Run900m Run1200m Run

Power Snatch + 2 Hang Squat Snatch 5 x 1 starting @ 60%, add weight each set Complete for time:50 Box Jump Overs40 Burpees 30 DB Snatch 40/2520 Deadlifts 185/12510 SDLHP 135/95

Jerk From Racks4 x 2 @ 80% of 1rm jerk Front Squats 4 x 3 @ 80% of 1rm front AMRAP 2 Minutes 7 Thrusters @ 45/357 Pull Ups AMRAP 2 Minutes7 Thrusters @ 95/657 Chest To Bar Pull AMRAP 2 Minutes 7 Thrusters @ 135/957 Muscle Ups *1 Minute rest between AMRAPs

AMRAP – 24 Minutes *50 Calorie Buy-In*3 Full Cleans @ 70% of 1rm clean20 Russian Swings 70/533 Rope Climbs