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Sumo-Deadlift E3MOM 8 – 6 – 4 – 2 1min AMRAP: 10 Over Bar Burpee to Max Sumo Deadlifts Rest 2min 1min AMRAP: 10 Sumo Deadlifts to Max Over Bar Burpees Rest 2min 8min AMRAP: 4 Left Leg Deadlifts 8 Barbell Push-ups 4 Right Leg Deadlifts 12 V-Ups Barbell Loads 115/75 RX+ 155/105 MRX 95/65 Core Development 25 Hip Extensions 25 Barbell Sit-Up to […]

Hang Power Snatch & Power Cleans Build Up E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Then Power Clean 3 – 2 – 1 – 1 6min AMRAP 3 Power Cleans 165/115 RX+ 205/135 MRX 135/95 9 Box Jumps 30/24″ RX+ 34/28″ MRX 24/20″ REST 3min/Reduce Weight 6min AMRAP 12 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/45 36

“What Girl is It” by DB For Time: 200m Run 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 15 Toes to Bar 250m Row 15 Thrusters 95/65 RX+ 115/75 MRX 75/55 15 Pull-Ups 400m Run 15 Deadlifts 95/65 RX+ 115/75 MRX 75/55 15 Handstand Push-ups MRX 2/4″ Rise 500m Row 15 WallBall Shots 20/14 to 10′ MRX

3 min One Attempt Max: Bar Muscle-Ups or Ring Muscle-Ups or Chest to Bar Pull-Ups 5 min AMRAP: 5 Over Bar Burpees 5 Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Bar Muscle-Ups MRX 5 Chest to Bar Pull-ups REST 3min/Add Weight 5 min AMRAP: 5 Deadlifts 5 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65 5 Toes to Bar REST 3min/Add Weight 5 min

“Tumilson” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR 2x Kettlebells 24/16 OR Barbell 135/95 U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered

Front Squat E3MOM 8 – 6 – 4 – 2 12min AMRAP: 5 Front Squats 135/95 RX+ 155/105 MRX 95/65 10 Goblet Box Step-Ups 24/16kgs 24/20″ RX+ 32/24kgs 24/20″ MRX 20/12kgs 20/18″ 400m Run/Row or 1km Bike REST 3min 6min AMRAP: 5 Prisoner Air Squats 10 Box Jumps 24/20″ MRX 20/18″ 200m Run/Row or 0.5km Bike

2×2 Sprint Chipper For Max Reps: 2min AMRAP 10 Deadlifts 200m Run/Row/0.5km Assault Bike Max Deadlifts Rest 2min 2min AMRAP 5 Overhead Squats 50 Double Unders Max Overhead Squats Rest 2min 2min AMRAP 5 Chest to Bar 200m Run/Row/0.5km Assault Bike Max Chest to Bar Rest 2min 2min AMRAP 5 WallBall Shots 50 Double Unders Max

Power Clean – Push Press & Hang Power Clean – Shoulder to Overhead E2MOM 2 Power Clean – Push Press 2 Hang Power Clean – Shoulder to Overhead 1 Power Clean – PP 1 Hang Power Clean – Shoulder to Overhead 1 Power Clean – Push Press 1 Hang Power Clean – Shoulder to Overhead 1

For Time: 200m Run or Row or 0.5km Bike 400m Row or Run or 1km Bike (opposite) Rest 1 minute 400m Run or Row or 1km Bike 200m Row or Run or 0.5k Bike (opposite) Power Tower For Max Points: 1 min Squat Cleans 95/65 MRX 75/55 = 1pt for each rep 2min rest/add weight 1 min Squat Cleans 115/75 MRX 95/65 = 2pts for each rep 2min rest/add weight 1 min Squat Cleans

13 Min AMRAP 13 Handstand Push-ups or Strict Press 115/75 MRX 85/55 11 Ring Dips MRX Bar Dips 9 Barbell Push-Ups MRX Push-Ups 3 Bar Facing Burpees Close/Clean Grip Grip Bench Press E3MOM 10 – 10 – 10 – 10