Get in and work those hotdog’s and beers off!  I’m on the road the next couple of days sorry if I miss anyone’s B Day!  These WOD’s are absolute sprints, pace.  You have a full 3 min to recover each set.   Jump of bike or rower and hit that movement right away!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swing

Wallfacing Hold

Goblet Squat

1 min jog

B) 12 Min EMOM

Don’t work more then 30 sec each min

1st-5 Deficit Handstand Push-ups

2nd-1-6 Ring MU (Scale to 5 bar MU or C2B/kip/ring-row then 5 Dips)

C) “Hello Boogie”

2 Rounds

Running CLock

2 Min Row for Cal

1 Min ME Burpee’s

3 Min Rest

2 Min Assault for Cal

1 Min UB Kettlebell Swings

3 Min Rest

Score is Cal then movement for each 2/1 set

so…..26 cal/28 KBS