1. SMR + Dynamic Warm-up
2. Alex's Birthday WOD 
/ AMRAP 29'
- 2 rope climbs
- 9 burpee box overs @100/120cm
- 29 DU's
- 2 rope climbs
- 9 burpee box overs
- 29 abmat sit- ups
3. 9 sets
2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
1. Activation / 2 sets
- 5/5 hip thrusts
- 5 jumping squats
- 5 walkouts, then
2 sets
- 3 muscle squat cleans
- 3 tall squat cleans
2. Squat Clean / E1'30' x 5
- 7 squat cleans @60% @You can perform these as singles or TNG
3. 3 sets / 2 min rest btw. sets
- 40 DU's or 100 single
- 30m farmer's carry 2x22.5/15
- 40 DU's or 100 single
- 30m D-ball carry @heavy
4. 3 sets
- 12 hamstring curls on rower
- 7m death march @2xeasy KB
1. 2 sets
- 12 tall kneeling band lat pulldowns
- 6 tall kneeling band pull aparts
- 6/6 half kneeling strict presses @easy KB
2. Shoulder Press
- Work up to a Max strict press for the day, then
- E1'30" for 4'30"
- Max reps @75% of the max for the day
3. 3 sets
- 15 feet elevated ring push-ups
- 15 feet elevated ring rows
4. E4' for 8'
15-12-9
- Wallballs
- Burpee box jump overs
5. Acc. Work
- 3x 20 unbroken weighted abmat situps @legs hooked https://youtu.be/eluc-f4H2Io
1. Warm- up for squat snatch
2. Squat Snatch E2'
- 4x7 /3+3+1/ @same weight
3. Back Squat E2'
- 3x15 @60%
4. 3 rounds for time
- 20 Pull-ups
- 20 cals rowing
- 20 hang squat cleans @2x22.5/15 DB
5. Acc. Work
- 5x 30" hollow hold
1. Warm-up for running + core activation
2. Running / 3 sets
- 400m run + 200m just walking
3. 5 sets, ascending to a heavy
- 1 squat snatch + 1 hang squat snatch + 1 OHS
4. 5 rounds for time
- 15 DL @heavy
- 15 strict HSPU or 15 deficit pushups
5. Acc. work not for time
- 100 med ball v-ups
1. 3 sets
- 3 snatch DL
- 3 snatch high pulls
- 3 tall squat snatches
- 3 deep squat muscle snatch
2. Work upt to a max for the day in 15 min
3. Back Squat / E2' for 10'
- 1 reps @heavy weight - 85-90%
4. 3-4 rds.:
- 30 cals row
- 10 C2B or 15 Pull-up
- 15 air squat @AFAP
- 10 box jump
1. SMR + 2 sets
- 5/5 KB windmills
- 5/5 KB bottom-up presses
- 5/leg single KB front rack lunges
- 4/4 bulgarian split squats + jump
2. Push Press
- 5x5 @climbing weight
3. E7' x3
15-12-9
- Thrusters @25/30
- Bar facing burpees
4. Acc. work
3x 15 bent over lateral raise
1. Upper body act. / 2 sets
- 15 band pull aparts
- 15 hollow rocks
- 10 tall kneeling wall slides with foam roller
- 10/10 bottom up KB press @light
2. 4 sets
- 6 tall kneeling 1&1/4 DB press
- 4-6 strict HSPU
- 4-6 kipping HSPU
3. EMOM 15'
Odd: 15 Am. swings @24/16
Even: 15 wall balls
4. 3 sets
- 16 RDL @light weight
- 12 pandlay rows @same bar
- 8 ring face pulls
1. 2 sets
- 8 tempo hip thrusts @without weight
- 4/4 bulgarian split squat + jump
2. 2 sets
- 3 clean DL
- 3 high pull
- 3 high hang high pull
- 3 high hang power clean
3. Power Clean / EMOM 8'
- 2 P. Cleans @ascending, start 70%
4. Back Squat / EMOM 5'
- 2 reps @85+%
5. 4 rounds
- 12 pulls on the rower @RPE 10+ damper 10
- 6 banded broad jumps
- 6 D-ball ground to over the shoulder @heavy
- 6 burpee pull-ups
1. 3 sets
- 8/8 lateral pull downs
- 8 ring face pulls
- 8 tall kneeling triceps curls
2. 6 sets
- 6 hollow body hold + DB pull over
- 2/2 L-sit rope pull-ups
3. 3 rounds for time
- 30/20 cals row
- 20 hang squat cleans @43/30
- 10 lateral burpees
4. 5 sets
- 12 renegade rows - no pushups -
- 12 prone angels