August 2018

“HOTSHOTS 19” 6 Rounds For Time Of: 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. Hotshots 19 honors the memory of these 19 heroes

Hang Power Snatch E2MOM 4 – 2 – 1 – 1 Thrusters E2MOM 6 – 3 – 1 – 1 15min AMRAP: 10 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Chest to Bar Pull-Ups RX+ 5 Bar Muscle-ups 10 Thrusters 15/12 cal Bike or Row or 200m Run Core & Single Leg Development 2 sets 10-15 reps Evel Wheels 2 sets 10-15 reps OH

Deadlift E3MOM 8 – 6 – 4 – 2 5min AMRAP: 10 Deadlifts 275/185 RX+ 315/215 MRX 225/155 10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 10 Toes to Bar REST 2:30 5min AMRAP: 5 Deadlifts 5 Box Jumps 5 Toes to Bar Grip Development 1 or 2 sets of 10 reps Plate Pinch Curls straight to 200m KB/DB Farmer’s Carry

For Time: 200m Run or Row or 0.5km Bike 15 Handstand Push-ups RX+ Parallette MRX 2/4″ Rise or 3 Wall Walks 2 Rope Climbs 15′ RX+ 2 Legless MRX 2 Rope Climbs 10′ or 1 Rope Climb to 15′ 400m Row or Run or 1km Bike 20 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 20 Shoulder to Overhead 600m Run or Row or 1.5km Bike 30 Hand Release Push-ups RX+

Back Squat E3MOM 8 – 6 – 4 – 2 1 min AMRAP: 1 Gound to Overhead 155/105 RX+ 185/125 MRX 115/75 5 Bar Facing Burpees Max Air Squats REST 1 min 2 min AMRAP: 5 Ground to Overhead 15 Air Squats Max Bar Facing Burpees REST 2 min 5 min AMRAP: 5 Ground to Overhead 5 Barbell Back Squats or 15 Air Squats

Team 3 minute Challenge: Max Russian Kettlebell Swings in 3 minutes 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works here, one rests, once athlete sets KB on floor next athletes goes, switch as needed* TEAM WOD Sprint Rounds 3min AMRAP: Partner 1 ROWS 200m Partner 2 RUNS 200m or 0.5km Bike 21 Synchronized Russian Kettlebell Swings Max Synchronized Pull-ups RX+ Chest

Push Press E3MOM 8 – 6 – 4 – 2 For Time: 21 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 15 Toes to Bar 9 Power Cleans 115/75 RX+ 135/95 MRX 95/65 21 Shoulder to Overhead or Handstand Push-Ups 15 Knees to Elbow 9 Split Cleans 21 WallBall Shots 15 Toes to Bar 9 Hang Squat Clean Thruster Core

“Lynne in a Boat or on a Bike with a Twist” by DB 5 Rounds E6MOM for Max Reps: Row 500m or 1.2km Assault Bike Max Reps Pull-Ups (one set unbroken) Max Reps Bench Press BW / 70% OR Max Reps Parallette Push-ups (one set unbroken) **Must complete each round in the 6min window, all excess time in 6min window

“BRUCK” 4 Round For Time: 400m Run 24 Back Squats 185/125 MRX 135/95 24 Jerk/Shoulder to Overhead 135/95 MRX 95/65 Bar is on floor, athlete only gets one bar and responsible for load changes U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403,

Bench Press E3MOM 8 – 6 – 4 – 2 12min AMRAP: 12/10 Barbell Push-Ups RX+ Feet on 24/20″Box Barbell Push-Ups MRX Push-Ups 10 DeadLifts 155/105 RX+ 185/125 MRX 125/85 8 Hang Power Cleans 6 Box Jumps 24/20″ MRX 20/18″ Core & Shoulder Development 2 sets 10 Parallette Shoot Throughs with a dip on far side and a push-up on