Happy 50th Birthday Rod 'Filthy Fifty' For time: 50 Box Jumps, 24/20" 50 Jumping Pull-ups 50 Kettlebell Swings, 16/12kg 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 20/15kg 50 Back Extensions (sub for Good Mornings) 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

For Time: 21-15-9 Handstand Push Ups Med Ball Squat Clean 20/14lb 200m Med Ball Run * *Only 1 of these per round

Work up to a heavy double Squat Snatch 'AMANDA' For Time 9-7-5 Squat Snatch 60/42.5kg Muscle Ups

5 rounds, each round for time, of: 10/7 Row Calories 10 Alternating Dumbbell Snatches, 22.5/15kg 5 Box Jump Overs, 24/20" 5 Ball Slams, 15/12kg Rest approx 4 mins between each round.

Thruster 3-3-3-3-3-3-3 Tabata Mash Up Hollow Rocks V Ups

AMRAP in 15 mins of: 21 Deadlifts, 60/42.5 kg 15 Box Jumps, 24/20 in 9 Clean & Jerks, 60/42.5 kg

In 15 min, work up to a heavy double Overhead Squat Taken from the floor 3 RFT: 400m Run 15 Overhead Squat 42.5/30kg

The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Start each new round where you finished the previous round

EMOM for 20 mins, alternating between: Minute 1: 2 Wall Climbs Minute 2: 10 Thrusters, 35/25 kg Minute 3: 10 Burpees Minute 4: 10 Kettlebell Swings, 32/24 kg Minute 5: 50m Farmer Carry, 24/16 kg

AMRAP in 9 mins of: 10 Hang Squat Snatches, 35/25 kg 30 Double Unders 3 rounds for quality of: Hollow Hold, 10 secs 10 Single Leg V-ups 10 Scissor Kicks 10 Tuck Crunches Rest 1 min