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Tempo Bench Press E3MOM 5 Sets x 5 Reps @ 50-75% **3sec control down – 2sec hold/pause – 1sec Explode up** 10min AMRAP: 10 Barbell Push-Ups MRX Push-ups10 Deadlifts 185/125 MRX 135/9510 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10 Core & Chest Development 2×15 DB/KB Bench 2×15 Evil Wheels 2×15 Dips (ring & bar) 2×15 […]

Tempo Front Squat E3MOM 5 Sets x 5 Reps @ 50 – 75% **3sec control down – 2sec hold/pause – 1sec Explode up** 6min AMRAP : 3 Power Cleans 135/95 RX+155/105 MRX 95/65 3 Front Squats6 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 6 Push Press REST 3min 4min AMRAP : 4 Hang Power Cleans6 Front

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 70/55lbs MRX 55/35 22 Box Jumps 24/20″ MRX 20/18 Step-ups 400m Run 22 Burpees (regular)22 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ *compare to 14 June 2020; 14 June 2017; 14 June 2016* Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned

For Time: (30min cap)20 Power Cleans 135/95 RX+165/115 800m Run / Row or 2k Bike20 Hang Power Cleans MRX 115/75 200 Double Unders20 Power Cleans400m Run / Row or 1k Bike20 Hang Power Cleans100 Double Unders Core Challenge (straight thru No stopping) 15 Hip Extensions15 Dip/Ring Hold Leg Lifts1min High Plank Hold 15 Bar Hang Leg Lifts 1min Low Plank

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring) *on all 3 WODs must dead hang/full arm extension before pull-up/Muscle-Up. **30min cutoff on all 3 WOD choices. *compare to 4 Oct 2020; 28 Oct 2018; 30 Jun 2015*

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 13min AMRAP: 25 Hang Power Snatch 95/65 RX+115/75 MRX 75/55 25 Wallball Sit-ups 20/14lbs MRX 20/10lbs or 25 Toes to Bar 20 Hang Power Snatch 20 Bar Facing Burpees 15 Hang Power Snatch 15 Wallball Sit-ups or 15 Toes to Bar 10 Hang Power

Tempo Back Squat E3M 5 Sets x 5 Reps @ 50 – 75% **3sec control down – 2sec hold/pause – 1sec Explode up** 2min AMRAP : 5 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 5 Front Squats Rest 2 minutes 2min AMRAP : 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

“Cindy” 20min AMRAP: 5 Pull-Ups10 Push-Ups (strict) 15 Air Squats OR 20min AMRAP: 3 Bar or Ring Muscle-ups 6 Handstand Push-Ups9 Goblet Squats 32/24kgs Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 2x 30sec Banded Shoulder Stretches2x 30sec Pigeon/Swan/Piriformis Stretch 2x 30sec Chinese Splits 2x 30sec American Splits

Tempo Strict Press E3MOM 5 Sets x 5 Reps @ 50 – 75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Control Down** 2 Rounds For Time: (20min cap)30 Push Press 135/95 MRX 95/6515 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 30 Right Arm Dumbbell Overhead Lunges (alt/stationary) 15 Box Jumps Overs30 Left Arm Dumbbell

“D-Day” by DB For Time: (40min cap) 1900m Row or Run to Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead)44 Over the Bunker Jumps (Box Jump Overs *can use hands*) 10 Climb the Cliff Pull-Ups RX+ Strict