3 rounds:

15 x Thruster (95/65)

15 x burpee box jump over (24/20”)

*7 minute cap*

AMRAP 10 minutes

3 x Snatch (135/95)

6 x Bar facing Burpee

3 x Bar Muscle Up

Wod:
“Nancy”

5 rounds: 

400m run

15 x overhead squat (95/65)

12 minute Amrap

45 x Double Under

10 x Clean (2x50/35)

10 x Shoulder to overhead (2x 50/35)

Chipper gymnastics no the bbjo

For Time:

80 x Wall Ball (20/14)

60 x situp [Toes to Bar]

40 x Pull Up

20 x Handstand Push Up [strict]

40 x Pull Up

60 x Situp [Toes to bar]

80 x Wall Ball 

*17 minute cap* 

“Power Elizabeth”

21-15-9

Clean 

Ring dip

*7 minute cap*

EMOM X 18 min

1-15/12 X CAL row

2-20 x Wall ball (20/14)

3-rest

4-20 x pushup 

5-15 x line facing burpee

6-rest

100 x Double Under

30/24 x Cal Echo Bike

20 x Handstandpushup [strict]

100 x Double under

20 x Handstand Pushup

30/24 x Cal echo bike

100 x Double under

*10 minute cap*

Travis Densmore’s bday wod

6 rounds for time:

12 x clapping pushup 

15 x Deadlift (155/105)

12 x burpee box jump over (30/24”)

*13 minute cap*

Jay burchfield bday

15 minute amrap

5 x Bear complex (135/95)

15 x V-Up