Sumo Deadlift 6x3 (85%) Then 5x8 strict T2B Community Notes:  Happy Birthday EQ!  

Complete an AMRAP in 7 minutes of: 10 power clean (95/65#) 10 push press (95/65#) WOD Notes: The push press can actually be "shoulder to overhead" any way you want. When you are fresh, push…

Complete for time: 25 pull ups 50 box jumps (24/20") 100 overhead squats (45/35#) 50 box jumps (24/20") 25 pull ups WOD Notes: This workout isn't as long as it looks! We will have a…

With a partner complete: 5 minutes of slam balls (40/30#) 2 minute rest 5 minutes of Russian twists (25/15#) 2 minute rest 5 minutes of burpees WOD Notes: Partners can divide the work any way…

Bench Press 6x4 (80%) Then 3x20 banded push ups

“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes:  This is our "House WOD" which we…

Complete for time: 10 mountain climbers (R+L=1) 20 KB swings (53/35#) 30 mountain climbers 40 KB swings (53/35#) 50 mountain climbers 40 KB swings (53/35#) 30 mountain climbers 20 KB swings (53/35#) 10 mountain climbers…

Back Squat 4x6 (80%) Then 30 consecutive backwards lunges in place (15Rt/15Lt, 30% 1RM back squat) Reminder:  Thursday and Friday this week will have a modified schedule. Thursday - Firebird from 7:30 to 10:30.  If…

AMRAP in 12 minutes of: 10 toes to bar 5 cleans (205/125# NTE 80%)

Deadlift 3x6 (80%) Then 3x10 barbell hip thrusters (glute bridges) Reminder: Please have all hoodie orders place by tomorrow (Saturday) at noon.  Hoodies will be sold by preorder only, we are not ordering extras.  The…