* The gym will be closed tomorrow for the Turtle Trot.  An obstacle coarse workout is planned after the race on the beach. 

15 min each technique:

handstand progressions

Muscle Up progressions

then…….Tabata B2B squats * record squats for reps

15-min each technique:
-Handstand Progressions
-Muscle Up Progressions
then…….
B2B Tabata Squats (* record squats for reps)

mule kicks        Gasser         lunges (each leg) *1/2 gasser after lunges to get back to Mule Kicks/ thats down and back

10                     4 trips            10

8                       b/w                 8

6                      every               6

4                     seq.                 4

2                                            2

                                 Lunges
Mule Kicks  Gasser    Per Leg    Gasser
10                    1              10         1/2
8                      1               8          1/2
6                      1               6          1/2
4                      1               4          1/2
2                      1               2          1/2
[ex. do Mule Kicks, complete full gasser (which is 4-trips of sprints...down-back-down-back), do lunges, complete 1/2 gasser (which is 2 trips of sprints...just down-back) , then back to mule kicks] 

* SEE BELOW FOR UPDATED TURTLE TROT INFORMATION.

10 rounds for time:

10 thrusters (95/65)

10 d/u's (50 singles)

10 dips

10-Thrusters (95/65)
10-Double Unders (50 singles)
10-Dips

600-Meter Run
18-Power Snatch (95/65) 

Happy Birthday John!!  You don't look a day over…..29!

3 rounds for time:

600 m run

18 Power Snatch (95/65)

5 rounds for time:

PARTNER WOD: (95/65)

3 DeadLift's

6 Hang Power Cleans

9 Push Press

12 Back squat

PARTNER WOD: (95/65)
3 DeadLift's
6 Hang Power Cleans
9 Push Presses
12 Back squat
*partners switch bar without bar touching floor after each movement. (ex. partner completes 3 DL's then hands the bar to other partner who does 3 DL's then hands it back)
-penalty for putting bar down - 3 Burpees for each drop each team member
bar can only touch floor when round is completed