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“The Love of Labor” by DB For Time: (40min cap) 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats6 Power Cleans100m Run 7 Push Press 8 Back Squats 9 Power Cleans 200m Run 10 Push Press 11 Back Squats 12 Power Cleans 400m Run 13 Push Press 14 Back Squats 15 Power Cleans 800m Run 16 […]

10 Rounds For Time: (30min cap) 30 Double Unders or 30 Barbell Moguls 10 Front Rack Lunges (stationary)10 Shoulder to Overhead 75/55 RX+95/65 MRX 45/35lbs 10 Toes to Bar 10min Isometric Challenge 2min High Plank Hold 2min Hollow Hold 2min Bar Hang2min Dead Bug Hold 2min Low Plank Hold CFHSV RUNNING & ENDURANCE WOD: 4 x 200m run, rest

Row/Bike 24/20 Calories or 400m Run E4MOM x 12min (score is slowest time of the 3) 4 Rounds For Time: (20min cap)24/20 Calorie Row/Bike or 400m Run24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs3 Rope Climbs 15’ RX+Legless MRX 3/10’ or 2/15’ Core & Kettlebell Development 12 Kettlebell Turkish Get-ups (each arm)24 Kettlebell Goblet Curls24 Kettlebell Goblet Sit-up to Press24 Back Extensions or

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For Time: (18min cap)8 Split-Snatch (alt legs) 115/75lbs MRX 95/65 7 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups400m Run Core & Overhead Development 10 Weight Plate Ground to Overhead 55/45 45/35

Back Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1 @ Max *percents are a guide adjust as needed to hit a max* 9min AMRAP: Buy-in = 9 Wall-Walks Then 9 Back Squat 135/95 RX+165/115 MRX 95/65 9 Box Jumps

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 WallBall Sit-Ups20 Chest to Bar Pull-Ups MRX Pull-Ups10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 WallBall Sit-Ups20 Chest to

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees Scott “Scotty” Deem, 31, of San Antonio,Tx, was killed while responding to a 4-alarm fire on May 18, 2017. Deem and his fellow firefighters were searching the bldg for survivors,

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85 3 Over the Bar Burpees9 Hang Power Cleans3 Over the Bar Burpees 6 Push Jerks3 Over the Bar Burpees *REST 1min after each

MainSite WOD For Time: (19min cap)45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run35 Kettlebell Swings800m Run25 Kettlebell Swings1200m Run15 Kettlebell Swings Rest 2min Exactly (from finish) “Finisher” For Time: (8min cap) 800m Single Arm Farmers Carry (400m right arm, 400m left arm) *Catch every time you stop to Rest, perform 5 KB Suitcase Deadlifts before proceeding forward

Power Clean to Hang Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 6 Round For Time: (12min cap) 3 Power Cleans 6 Over the Bar Burpees 9 Hang Cleans12/9 Push-ups Barbell Weights = 155/105lbs RX+185/125 MRX 115/75 Core Development 24 Each Leg (1 Leg 1 Arm KB Deadlifts) 48