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10 Minute Warmup: 200 m run 10 active shoulders 10 kb swings 10 pigeons (5/leg) Lift: Kettlebell Snatch Technique Stations: Every minute on the minute: 4 rounds: 10-20 second hanging in a ring row, 10-20 second hanging on bar, OR 10-20 second L-sit, OR 10-20 second chin over bar hold

Power clean 3×4 Dead-lift 3×12 3 sets: 20 KB swings, 20 Walking lunges (10/10 with 1 kb at side)

Dynamic Squat Mobility Warmup Lift: Back Squats 8 sets of 3 reps WOD: 21-15-9 knees to elbows, on the bar or rings, or ring rows slam balls lunges kettlebell swings

Strict press 3×12 4 Rounds for time: 10 Dumbbell hang squat clean thrusters, 200m Run

Today we will be doing a tribute workout in honour of Mike Nyhuis, the brother of one of our members who passed away April 7th, 2015 at the age of 41. “Mike” In teams of 2, one partner working at a time: 1973m row, Then 7 rounds: 23 KB Swings,

Mike Memorial WOD: Warmup: high knees butt kickers kareoka knee lift, lunge lunge with a twist 10 dowel hinges 10 ring rows or beat swings “Mike” Memorial WOD: In teams of 2, with only one partner working at a time: 20 minutes of: Row 1973m Then AMRAP: (one partner works