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Tempo Bench Press E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 6 Rounds For Time:6 Bar Facing Burpees3 Hang Clean & Shoulder to Overhead12 Barbell Push-Ups MRX Push-Ups 300m Run/Row or 0.8km Assault BikeBB Load= 155/105 RX+205/135 MRX115/75 Core & Chest Development 18 Barbell Good Mornings18 Barbell Sit-Up to Press18 […]

Tempo Sumo-Deadlifts E3MOM 5 Sets x 3-5 Reps **1 second Explode up – 2 seconds Hold/Isometric Squeeze – 3 seconds Down** Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row to Max Reps Kettlebell Swings 2:00-3:00 – REST 3:00-5:00 200m Row/Run to Max Reps 1Arm/1Leg Kettlebell Deadlifts *switch arms/legs as needed 5:00-6:00 – REST 6:00-8:00 200m Run/Row

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up** 6min AMRAP: 6 Squat Cleans 115/75 RX+135/95 MRX 95/65 6 Toes to Bar 12 Box Jumps 24/20” RX+30/24” MRX 20/18” Rest 3min 6min AMRAP: 6 Hang Squat Cleans6 Bar Muscle-Ups MRX Chest to Bar Pull-Ups12 WB

“Pearl Harbor” by DB For Time: 7 Ground to Overhead Gun Salute 115/75 RX+ 135/95 MRX 95/65Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Assault Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma7 Ground to

“CFr’ Test 1” by DBFor Time: 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Assault Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Assault Bike 25 Front Squats 200m Run, Row or 0.5k Assault Bike25 Handstand Push-Ups MRX Hand Release Push-Ups 200m Row, Run or 0.5k Assault Bike25 Thrusters CFHSV Running & Endurance WOD: 800m

In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on Handstand Push Ups & Double Under form & technique “Double Up for Diane” by DB For Time: 21 Deadlifts 225/155lbs RX+ 255/175 MRX 185/125 21 Handstand Push-Ups RX+ 4/2″ deficit MRX 2/4″ rise 84 Double Unders15 Deadlifts15

12min EMOM 1st Minute – 1 Power Snatch to 2 Hang Power Snatch to 1 Power Snatch2nd Minute – REST3rd Minute – 1-5 Strict Toes to Bar to 5-10 Kipping Toes to Bar 4th Minute – REST *Perform 3 times* 10min AMRAP: 10 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/1215 Kettlebell Swings30

12min EMOM 1st Minute – 10 Bench Press to 5-10 Dips 2nd Minute – REST 3rd Minute – 5-10 Standing Plate Chest Press to 5-10 Fingertip Push-ups 4th Minute – REST *Perform 3 times* 3 Rounds For Time: 3 Over Bar Burpees 6 Barbell Push-Ups 9 Deadlifts6 Hang Power Cleans 3 Front Squats 36 WallBall

12min EMOM 1st Minute – 1 Squat Clean to 2 Lunges to 3 Front Squats2nd Minute – REST3rd Minute – 1-5 Bar Muscle Up or Strict Pull-up/Chest to Bar Pull-Ups to 5-10 Kipping Pull-ups/Chest to Bar Pull-Ups 4th Minute – REST *Perform 3 times* 2 Rounds For Time or (1 Round For Time): 400m (800m)

“WALSH” 4 Rounds For Time:22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012, in Paktia, Afghanistan, when enemy