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“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees *Burpees to a 45/25lb Plate Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie […]

Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 12min AMRAP: 9/6 Dumbbell Push-ups (Right hand on Dumbbell) 12 Dumbbell Snatch (Right arm)9 Right Arm Dumbbell Box Step-ups9/6 Dumbbell Push-ups (Left hand on Dumbbell) 12 Dumbbell Snatch (Left arm) 9

Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 2min AMRAP: 5 Over the Bar Burpees10 Deadlifts 255/175 RX+315/215 MRX 205/135 Max Double-unders or Barbell Mogul Jumps Rest 2min 2min AMRAP: 5 Barbell Pushups10 DeadliftsMax Double-unders or Barbell Mogul Jumps Rest 2min 2min AMRAP: 5

Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) Partner 1 = 10 Calorie Row/Bike Partner 2 = 20 Wallball Shots10 Synchronized Hang Power Snatch20 Partner Passing Wallball Sit-Ups (over the barbell) Partner 2 = 10 Calorie Row/BikePartner 1 =

WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 ORIsabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 Dumbbell Snatches Alt. Arms 50/35 RX+ 70/50 MRX 40/25 (15min time cap for all WODs) In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team

Strict Press E3MOM 5 sets x 10 reps For Time: (20min cap)16 Power Cleans 135/95 RX+165/115 MRX 95/65 16 Shoulder to Overhead800m Run/Row/ 2k Bike12 Power Cleans12 Shoulder to Overhead400m Run/Row/ 1k Bike8 Power Cleans8 Shoulder to Overhead200m Run/Row/ 1k Bike4 Power Cleans4 Shoulder to Overhead Handstand Walk Development 5 Wall Walks10 Shoulder Taps Handstand on

Push Press E3MOM 5 sets x 10 reps 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps for time: (20min cap) Burpee Box Jump OversShoulder to Overhead 95/65 RX+115/75 MRX 75/55 Box Heights = 24/20” RX+30/24″ MRX 20/18” Core Development 10 Kettlebell Goblet Sit-Ups15 V-Ups20

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs MRX 75/55 Chest Development & Stretching 2×15 Band Pull-Aparts30sec Butterfly Stretch x 2 2×15 DB/KB Bench Press 30sec Straddle Stretch x 2 1min Hollow Hold30sec Chinese Splits Hold

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7 Ground to

Run/Row 400m or 1k Bike x 12min E4MOM (score is slowest time of the 3) 15min AMRAP: Run/Row 200m or 0.5k BikeMax Rep Muscle-ups MRX Chest to Bar Pull-Ups *Once you come off the bar you have to run/row 200m **Score is total Muscle Ups/Chest to Bar Pull-Ups completed in 15min Core Development 15 Russian Twists 15 GHD Sit-Ups15