TABATA: Overhead barbell hold 135/95# RX: Clean grip overhead hold, RX+ Snatch grip overhead hold STRENGTH: Bench Press E2MOM 12 minutes -3 PAUSED bench press at 75% max WOD: Three rounds for time: *Cap 13 minutes* 10 power Clean and Jerks 135/95# 30 calorie row

STRENGTH: Weighted Pull-ups EMOM 6 minutes -4 weighted pull ups STRENGTH: Overhead Squat E2MOM 12 minutes 3 OHS at 80% of 1RM OHS WOD: AMRAP 12 minutes 5 Handstand Push ups 10 Deadlifts @ 155/105 15 Lateral bar hops 100 meter run

Strength: Back Squat E2MOM 16 minutes 5 Back Squats at 60% of 1RM WOD: “Jack” 20-Minute AMRAP of: 10 Push Press 115/85lbs 10 Kettlebell Swings 53/35lbs 10 Box Jumps 24/20″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, died September 29th, 2009 supporting Operation Enduring Freedom.

Skill Work & Strength: Bar Muscle-ups EMOM 5 minutes -max unbroken set of bar MU Weightlifting: Torokhity Complex E2MOM 12 minutes 1 Torokhity complex work at 65%-75% of 1RM Torokhity Complex is: Snatch + Snatch Balance + Overhead Squat WOD: For time: *Cap-20 minutes* 21 Thrusters 95/65 600 Meter run 15 Thrusters 400 Meter run…

Tabata: Alternating Hollow Rock & Super Mans Strength: Deadlift EMOM 14 minutes Odd minute: 3 DL at 75%-80% Even minute: 2 rope climbs Rx, 3 Rope climbs Rx+ WOD: AMRAP 7 minutes 10 Power Cleans 135/95 20 Push Ups

Skill & Strength: Handstand push ups & Pistols EMOM 6 minutes 2 Handstand push ups + 4 alternating pistols Weightlifting: Bench Press E2MOM 10 minutes of 4 Bench press at 75% of 1RM BP WOD: 5 Rounds for time: *Cap 15 minutes* 5 Front Squats 105/155 10 Toes to Bar 15 Lateral bar over burpees

Strength: Pull ups EMOM 7 minutes 3 strict pull ups, 4 chin ups Strength: Overhead Squat E2MOM 10 minutes 4 OHS at 75% of 1RM OHS WOD: AMRAP 10 minutes 10 Deadlift 125/185lbs 20 Air Squats 100 meter run

Strength: Back Squat E2MOM for 12 minutes -3 Paused Squats at 65% of 1rm back squat (2 count pause) WOD: “Jeremy” 3 Rounds for time: 21-15-9 Overhead Squats 65/95lbs Burpees The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same name was…

Skill Work: Muscle-Ups EMOM for 6 minutes 1 Ring MU + 2 Bar MU Weightlifting: Bear Complex E2MOM for 12 minutes complete 1 Bear Complex at 65%-75% of 1RM Clean & Jerk Bear Complex Cycle: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WOD: AMRAP 20 minutes 15…

Skill Work: Tire Flip 10 minutes clock -Tire Flip practice or 20 Tire Flips for time Strength: Deadlift E2MOM for 10 minutes 5 Deadlifts @ 50-60% WOD:* Timecap: 20 minutes* For Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row