Sumo Man Making

• SWOD
• 
  
• then...
• 
  
•  15 min AMRAP
• 
  
• 2 Sumo DLHP (135 / 95)
• 4 man makers (53 / 35)

"happy birthday TD"

• 20 deadlifts (135 / 95)
• 50 butterfly situps
• 20 deadlifts
• 100 double unders
• 20 deadlifts
• 500M run

** remember the full WOD (skill & strength work is on WODstack so you can track your progress)

"Prowling"

• teams of 2 or 3!
• 
  
• 5 rounds: 
• 
  
• partner #1 - prowler push high bar 50M (225 / 145)
• partner #2  - sprints 50m and does 15 air squats 
• partner #3 - 15 KB russian swings (70 / 44)

burpee pullups & plate getup-situp

• 5 min. AMRAP
• burpee pullups
• 
  
• rest 3 min...
• 
  
• 5 Min. AMRAP
• plate get up situps (45 / 25)
• 
  
• then repeat

"Thrust-N-Run!"

• SWOD 15-20 min cap
• 
  
• then...
• 
  
• 3 rounds
• 
  
• 15 Thrusters (95 / 65)
• 750M