July 2019

Cleans & Cluster E2MOM 6 TnG Power Cleans6 Hang Squat Cleans3 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 4 TnG Power Cleans4 Hang Squat Cleans2 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 6 min AMRAP: 400m Run, Row or 1km Assault Bike20 Power Clean 95/65 MRX 75/5515 Hang Squat […]

1 Round For Time:10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters 50 Double Unders Rest 3min 2 Rounds For Time: 10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters50 Double Unders Rest 3min 1 Rounds For Time: 10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10

“COFFLAND” For Time:Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the 6min) U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive

“Team Helen vs Team Karen” by DB For Time: P1 = 1 Round of Helen (400m Run – 21 Kettlebell Swings – 12 Pull-Ups) P2 = Max Karen WallBall Shots P2 = 1 Round of Helen P1 = Max Karen WallBall Shots P1 = 1 Round of Helen P2 = Max Karen WallBall Shots *After

Deadlifts Double and Single Leg Build Up E2MOM 3 Deadlifts – 3 Right Leg Deadlifts – 3 Left Leg Deadlifts 2 Deadlifts – 2 Right Leg Deadlifts – 2 Left Leg Deadlifts 1 Right Leg Deadlift – 1 Left Leg Deadlift – 1 Deadlift 16min AMRAP: 2 DeadLifts 315/215 RX+ 405/265 MRX 245/165 6 Toes

Build Up E2MOM Push Press 6 – 4 – 2 – 1Push/Split Jerk 3 – 2 – 1 – 1 For Time:25 Strict Press 75/55 RX+ 95/65 MRX 55/35 800m Run or ROW or 2km Assault Bike25 Push Press 95/65 RX+ 115/75 MRX 75/55 800m ROW or Run or 2km Assault Bike25 Push Jerk 115/75 RX+135/95 MRX 95/65 800m Run or ROW or 2km Assault Bike25 Split

Power Snatch E2MOM 5 – 4 – 3 – 2 – 1 – 1 For Time:21 Power Snatch 115/75 RX+ 135/95 MRX 95/6515 Bar Facing Burpees9 Handstand Push-Ups or 9 Shoulder to Overhead RX+ Strict MRX 2/4″ Rise 6 Bar Dips (RX+Ring Strict/ Muscle-Up Into)300m Row or Run or 0.8km Assault Bike6 Bar Dips (RX+Ring Strict/ Muscle-Up Into)9 Handstand Push-Ups or 9 Shoulder

Front Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 5min Ascending AMRAP of: 5 Hang Squat Cleans1 Ring Muscle Up MRX 1 Burpee C2B 5 Hang Squat Cleans2 Ring Muscle Ups MRX 2 Burpee C2B continue pattern 5-3; 5-4; 5-5…. Rest 3min 4min Ascending AMRAP of: 4 Front Squats2 Bar Muscle

“Big Sexy” HERO WOD 5 Rounds For Time:6 Deadlifts 315/215 MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar4 Thrusters 155/105 MRX 115/754 Muscle-Ups (ring or bar) MRX 4 Chest to Bar 4 Dips *Athletes responsible for load changes* Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from

5min Build Up to a Heavy Shoulder to Overhead from floor 5min Build Up to a Heavy Front Squat from floor 5min Build Up to a Heavy Deadlift 15min AMRAP: 50 Double Unders15 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65 50 Double Unders15 Front Squats 185/125 RX+ 225/155 MRX 135/95 50 Double Unders15 Deadlifts 275/185