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30:00 EMOM for reps Minute 1: 15cal/12cal RowMinute 2: 15 Wall ball shots (20lbs/14lbs to a 10’/9′ target)Minute 3: 15 Burpees

BURN THE BIRD: 5 Rounds of:5 Pull ups10 Push Ups15 Air Squats 4 Rounds of:8 HSPU15 KB Swings (1.5/1 pood) 3 Rounds of:15 Box Jumps (24/20)15 Knees to Elbows 2 Rounds of:20 Wall Balls (20/14)30 Sit Ups 50 Burpees

In 15:00 Establish a 1 rep max power snatch

Tabata: Back Squat 95/65 Rest 1 min Tabata: L sit hold (scale to tuck hold) Rest 1 min Tabata: Ring Rows Rest 1 min Tabata: HS Hold (scale to pike or OH dumbell hold) Rest 1 min Tabata: Burpees

7 min AMRAP: 5 Strict Toes to Bar10 GHD Situps15 Hip Extensions *scaling options: hanging knee tuck, abmat sit ups, banded good mornings rest 3 min 7 min AMRAP:Bike for cals

Every 5:00 for 25:00 (5 rounds)  5 Power snatches, heavy 15 Pull-ups 15cal/12cal Row

DVB – Hero WOD For time:1mile Run with medicine ball (20lbs/14lbs) Then,8 rounds:10 Wall-ball shots (20lbs/14lbs to 10’/9′ target)1 Rope climb (15ft)800m Run with medicine ball (20lbs/14lbs) Then, 4 rounds:10 Wall-ball shots (20lbs/14lbs to 10’/9′ target)1 Rope climb (15ft)400m Run with medicine ball (20lbs/14lbs) Then,