Morning, at The Ludus:
“Air Force”
For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men: 95 lbs, Women: 65 lbs.
Every minute, on the minute you must stop and complete 4 Burpees before continuing.

Then;
Pre-birthday cake eating...

Afternoon:
Double-under practice

Back double sets;
5 rounds
Barbell bent rows
Chin-ups

5 rounds
Seated cable rows
Behind-the-neck pull downs