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WODErin’s Bad Back (Time)7 Rounds 7 pull ups 7 DB Bench press 70/50 14 Hollow Rocks 21 Cal Row

WODMetconSunday special (AMRAP - Rounds and Reps)20 minute AMRAP 10 Cal Bike 11 T2B 12 DB Snatch 70/50 6 each arm

WODMetconMetcon15 minutes at each station With partners Station 1 is Partner 1: 100ft Yoke Carry AHAP 10 pull ups Partner 2: 400m Run Station 2 is Partner 1: 4 Tire flips AHAP 10 T2B Partner 2: 500m Row Station 3 is Partner 1: Farmers Carry AHAP 200ft 10 Burpees Partner 2: 20 Cal Bike

WODMetcon (Weight)10 Round EMOM Min 1: 2 Power Cleans 225/155 Min 2: 30 DUs/ 90 Singles Min 3: 200m Run Min 4: Rest

WODWeightliftingPower Snatch (7x2)Stiff leg deadlift (5x8)Stiff leg deadlift Each Leg With the BarMetcon (Calories)Tabata Bike