[email protected]

Bench Press E3MOM 10 – 5 – 10 – 5 – 15 8min AMRAP: 4 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 6 Push Press8 Front Rack Lunges, alt10 Wallball Sit-ups 20/14 MRX 20/10 Rest 3 minutes 4min AMRAP: 2 Sumo Deadlift High Pull 4 Push Press6 Front Rack Lunges, alt. 8 Wallball Sit-ups […]

Deadlift Build Up 5×3 E3MOM **Building up to a 3RM** 20min AMRAP: 60 Double Unders30 Russian Kettlebell Swings 24/16 RX+32/24 MRX20/12 15 Box Jump Over 24/20 RX+30/24 MRX Step-Overs OK7 Deadlifts 275/185 RX+315/215 MRX225/155 3 Rope Climb 15’ MRX 10’

2min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX 75/55 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Thrusters 5 Toes to Bar Rest 2min 2min AMRAP: 10 Hang Cleans 5 Over Bar Burpees Rest 2min 2min AMRAP: 5 Thrusters 10 Toes to Bar Rest 2min 4min AMRAP: 5 Power Cleans 5 Hang Power

5 Rounds For Time: (35min cap) 10 Hang Cleans 135/95 RX+165/115 50 Double Unders MRX 95/65 20 Pull-ups RX+ Chest to Bar MRX Ring Rows 400m Run, Row or 1K Bike CFHSV Running & Endurance WOD: 3 x 400m run, rest 30 seconds between efforts rest 2 minutes 3 x 600m run, rest 30 seconds between efforts rest

“LOREDO” 6 Rounds For Time: (45min cap) 24 Squats 24 Push-ups24 Walking lunge steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar,

Squat Build Up E2MOM Overhead Squat 5 – 3 – 1 Front Squats 4 – 2 – 1Back Squats 3 – 2 – 1*Build up to a heavy of each, keep adding weight as you go without going back down* For Time: (16min cap) 200m Run 10 Overhead Squats 115/75 RX+135/95 MRX 95/65 400m Run20 Front

5 Rounds For Time: (40min cap)20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9′20 Sumo Deadlift High Pull 75/55 MRX 65/4520 Box Jumps 24/20 MRX Step ups Okay 20 Push Press 75/55 MRX 65/4520 Calorie Row or Bike Rest 1 minute after each round *This is basically a Task Priority 5 Round/ Championship Fight Gone Bad* *Athletes

Push Press Build Up 5×3 E3MOM **Building up to a 3RM** 6min AMRAP: 6 Handstand Push-Ups RX+ 6/4” deficit MRX 2/4” rise6 Toes to Bar6 Goblet Squat 24/16 RX+32/24 MRX 20/12 Rest 3min 6min AMRAP: 6 Push Press 95/65 RX+135/95 MRX 75/55 6 Wallball Sit-ups 20/14 MRX 20/106 Russian Kettlebell Swings Flexibility Development 2x30sec Couch

Hang Snatch Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 200m Run 20 Hang Snatch 95/65 RX+115/75 MRX 75/55 200m Row or .5K Bike4 Rope Climbs 15’ MRX 10’ or 3 to 15’ 200m Run15 Hang Snatch200m Row or .5K Bike3 Rope Climbs 15’ MRX 10’ or 2 to 15’ 200m Run10

“BARBARA” 5 rounds, each for time of: (40min cap) 20 Pull-ups (chin over bar)30 Push-ups (strict)40 Sit-ups (abmat, anchored) 50 Squats (to wallball okay) Rest exactly 3 minutes between each round. OR “Super Barbara” by DB 3 rounds, each for time of: (40min cap) 20 Chest to Bar Pull-Ups 30 Handstand Push-Ups MRX 2/4” rise40 GHD Sit-ups50