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Split Push Press & Split Jerk E2MOM 6 Split Push Press – 5 Split Jerks 4 Split Push Press – 3 Split Jerks 2 Split Push Press – 1 Split Jerk For Time: (24 min cap)800m Run / Row or 2km Bike40 Chest to Bar Pull-Ups MRX Pull-Ups800m Run / Row or 2km Bike (opposite) 40 Handstand Push-Ups MRX Hand […]

Differing Deadlifts Build Up E2MOM 10 Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadlifts 5 Deadlifts – 5 Sumo Deadlifts5 Left Arm & 5 Right Arm Kettlebell Suitcase Deadlifts 3 Rounds For Time: (18min cap) 15 Sumo Deadlifts 100m Kettlebell Farmers Carry 10 Deadlifts5 Over the Bar Burpees 400m Run/Row or 1k

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115lbs **Compare to 29 May 21; 16 Mar 20; 21 May 16; 6 Mar 16** U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to

For Time: (8min cap) 1000m Row or 800m Run or 2.5km Bike *compare to 22 Sep 21; 10 Oct 20* Six 3min Rounds: 400m Row/Run or 1k Bike15 Sumo Deadlift High Pull 75/55 RX+95/65 MRX 55/35lbs Max Over Bar Burpees Rest 1min between rounds Score is total Burpees from all 6 rounds Core Challenge (straight thru No stopping) 15 V-Ups1min

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish KB Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing by DB 1000m Isle of Man Row 17 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches (Barbell)

In 15min Establish a Weighted 1 rep Max Strict Pull-up/Chin-up1 rep Max Kipping Pull-up/Chin-up Max set of Strict Pull-ups unbroken MainSite WOD 3 Rounds For Time: (21min cap) 100 Double Unders 50 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 25 Pull-ups MRX Ring Rows Core & Guns Development 20 Dumbbell Hammer Curls20 Weight Plate Hammer Curls

Overhead Squat & Squat Snatch E2MOM 4 Overhead Squats – 4 Squat Snatch 3 Overhead Squats – 3 Squat Snatch 2 Overhead Squats – 2 Squat Snatch 1 Overhead Squats – 1 Squat Snatch “Power Bar AMANDA” 9 – 7 – 5 Reps For Time: (15min cap) Bar Muscle Ups MRX Chest to Bar Pull-ups +

Bench Press E2MOM 5 – 15 – 3 – 2 – 10 – 1 – 1 13min AMRAP: 21/17 Calorie Row/ Bike or 400m Run15/13 Barbell Push-ups MRX Push-ups9 Power Clean 155/105 RX+185/125 MRX115/75 Core & Chest Development 30sec Plank Bird Dog Hold L/R 30 DB/KB Bench Press30sec Plank Bird Dog Hold R/L 30 Reverse Rower Tucks -30

Athlete’s Choice: For Time: 40min cap) 600m Run, Row or 1.5K Bike 50 Deadlifts 95/65 RX+ 115/75 MRX 75/55 50 Air Squats 500m Run, Row or 1.2K Bike 40 Hang Cleans 40 Wallball Sit-ups 20/14 MRX 20/10 400m Run, Row or 1K Bike 30 Front Squats 30 Hand Release Push-ups 300m Run, Row or .7K Bike

HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders50 Push-ups15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he