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*Prior to 4:00 complete: 3 rounds of: 8 Pull-ups RX+Chest to Bar MRX Ring Rows8 Power Snatch 95/65 RX+115/75 MRX 75/55 32 Double-unders Rest Remainder *Prior to 8:00, complete: 3 rounds of: 6 Chest to Bar RX+ Muscle-Ups (bar or ring) MRX Pull-ups 6 Hang Snatch 6 Over the Bar Burpees Rest Remainder At 8min Start:For Time: (12min […]

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips21 Burpees**Burpees to a 45/25lb Plate HERO WOD RYAN 5 rounds for time Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7 Ground to Overhead

Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For time: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Squat Clean 95/65 RX+135/95 MRX 75/55 1 – 2 – 3 – 4 – 5

Thruster Build Up E2MOM 10 – 5 – 2 – 1 – 1 – 1 (From Floor) 100 Reps For Time of: (25min cap) Thrusters 95/65lbs RX+115/75 MRX 75/55 **Catch, everytime you set the bar down you must complete:10 Pull-Ups RX+ 10 Chest to Bar MRX Ring Rows Cannot rest bar on back, can only rest

Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (16min cap) 10 Calorie Row/Bike (Partner 1) 20 WallBall Shots (Partner 2)10 Synchronized Hang Power Snatch20 Partner Passing WallBall Sit-Ups (over barbell) 10 Calorie Row/Bike (Partner 2)20 WallBall Shots (Partner 1) Barbell Loads =

Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% *1 second explode up – 2 second hold/isometric squeeze – 3 seconds down – 2 second reset! 2min AMRAP: 13 Deadlifts 255/175 RX+ 315/215 MRX 185/115 Max Over the Bar Burpees Rest 2 min 2min AMRAP: 100 Double Unders or Barbell Mogul Jumps Max Deadlifts

5 min Shoulder to Overhead Build Up 5 min Hang Power Clean Build Up 5 min Deadlifts Build Up “The Equalizer” by DB For Time: (18min cap) 18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans 6 Shoulder to Overhead 200m Row / Run or .5k Bike 12 Deadlifts 6 Hang Power Cleans 3

“BARBARA” 5 Rounds For Time: (40min cap) 20 Pull-Ups (chin over bar) 30 Push-Ups (strict) 40 Sit-Ups (ab-mat anchored) 50 Squats (air to wallball allowed) Rest exactly 3 minutes between each round *Score is final time minus 12 minutes OR “Super Barbara” by DB 3 Rounds For Time: (40min cap) 20 Chest to Bar Pull-Ups 30 Handstand

Tempo Back Squats E3MOM 5 Sets x 3-6 Reps @ 50-75% *3 seconds down – 2 second hold/isometric squeeze – 1 second explode up – 2 second resest! 4 Rounds For Time: (12 min cap) 24 Kettlebell Goblet Squats 12/10 Calorie Row/Bike or 200m Run 1 Rope Climb 15′ RX+ Legless MRX 1 to 10′ Kettlebells