Happy Birthday, Fred!! 🙂

Strength
4 x Clean Pull + 2 Cleans @ 80%
ADV: Same but add 1 Front Squat

WOD
“Fred’s Filthy 50”
50 reps of each movement
Box Jumps (24/20)
Jumping Pull-ups
Kettlebell Swings (53/35)
Walking Lunges
Knees to Elbows
Push Presses (45/30)
Supermans
Wallballs (20/14)
Burpees
DU’s (3x singles)
Scales: 40, 30 reps or with partner(25 each) – 35 min cutoff

TEC WOD
“300” w/ a partner – While Partner A is Rowing AMMAP(meters), partner B is doing 50 ball slams (25/15) Switch – Continue until you accumulate 300 ball slams – score is Time/meters rowed (scale is 250 or 200 Slams)

Advanced WOD
20-10-5: Bar-facing Burpees
Power Snatch (135/95)