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Front Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 1 Squat Clean2 Hang Squat Cleans3 Fronts Squats12 Box Jumps 24/20″ RX+30/24 MRX 20/18″ 18 Pull-ups RX+Chest to Bar MRX Ring Rows Barbell Weights = 155/105lbs RX+185/125 MRX 115/75 Flexibility and Core Development 2x30sec Couch […]

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 15min AMRAP: 21/19 Calorie Row/Bike or 300m Run15 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9’ 9 Hang Power Snatch 135/95 RX+165/115 MRX 95/65 Core & Snatch Development 25 Evil Wheels25 Barbell or PVC Sotts Press (snatch

“Barbell Barbara” by DB4 rounds for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows5 Power Cleans30 Push-ups 5 Hang Squat Cleans40 Sit-ups (ab-mat anchored)5 Power Cleans50 Squats (air squat to wall ball is allowed) Rest exactly 3 minutes between each round Core & Flexibility Development 10 Reverse Rower

WOD 30 Muscle-ups for Time: (bar or ring) OR “TYLER” 5 Rounds For Time: (35min cap)7 Muscle-ups21 Sumo Deadlift High Pull 95/65 MRX 75/55 *compare to October 10, 2021; April 5, 2020; Apr 7, 2019; January 10, 2016; May 31, 2015* 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan,

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ 2k Bike 6 Clean & Jerks600m Run/Row/ 1.5k Bike 4 Clean & Jerks400m Run/Row/ 1k Bike2 Clean & Jerks200m Run/Row/ 0.5k Bike 10 Clean & Jerks *Compare to October 18, 2021; Oct 17, 2020* Handstand Walk

Overhead Lunge (alt legs) E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 9min AMRAP: 48 Double Unders or 18 Box Jumps 24/20” 12 Overhead Lunges (alt legs) MRX 20/18” Barbell Weights = 75/55lbs RX+95/65 MRX 45/35 Core & Squat Development 20 WallBall V-Ups (switch ball from hands to feet) 40 Bulgarian Split Squats (20 ea) w/Dumbbells20 GHD

Push Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)9 Handstand Push-Ups or Push Press RX+ Strict MRX 2/4”rise 15 Dips (bar or ring) RX+ Strict21/17 Calorie Row/Bike or 400m Run Barbell Weights = 155/105lbs RX+185/125 MRX115/75 Core & Shoulder Development 30 Right Knee to Left Elbow Plank Tucks 15 Barbell or PVC Sotts

One Attempt Max Kettlebell Swings (American) 8min cap non-stop/unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Chooses Load, can be different than WOD weight* Team WOD“Helen with a Friend” by DB 3 Rounds For Time: (18min cap)Partner 1 – 400m Row or 1k Bike *Same time* Partner 2 – 400m Run **Switch each Round** Partner

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+) 6min AMRAP: 12 Power Cleans 155/105 RX+185/125 MRX 115/75 21 Air Squats 10min Isometric Challenge 2min High Plank Hold 2min Hollow Hold 2min Bar Hang2min Dead Bug Hold 2min Low Plank Hold

“TAYLOR” 4 Rounds For Time: (20min cap) 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March