18 min:
Superset:
4 DL
Right into:
1 Focused RMU
1:30 Rest

10 min AMRAP:
12 DL (155/225)
8 BFOB
4 RMU

EMOM: 10 min
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

15 AMRAP:
15 Front Squat (Rx: 65/95, Comp: 75/115)
15 S2OH (Rx: 65/95, Comp: 75/115)
15 BFOB
1 min Rest

20 min Max Rep Box Step Ups - Add Ruck/Vest if planning on weighted Chad

4x: Quality with purpose
1-3 RC
10 SHSPU
10 SPU
5 ST2B
1:30 rest

15 min Handstand Skill Work

15 min AMRAP:
2-4-6-8-10 reps of:
Squat Clean (Rx: 95/135, Comp: 125/185)
C2W SHSPU

8-8-8-8-8 Back Squat (20 min)

For Time:
60 Single DB Snatch (35/50, Comp: 35/70)
120 DU
40 T2B
80 DU

JIM THORPE MEMORIAL WOD:
5 RFT:
400 meter Run
10 Hang Power Clean & Jerk (95/135)
10 C2B
10 Box Jumps (20/24)
10 Wall Ball Shots (14/20, 9/10’) - Comp: 10 Thrusters (95/135)

Jim Thorpe (1887-1953), an American athlete and Olympic gold medalist, was the first Native American to win a gold medal for the United States. A member of the Sauk and Fox Nation, Thorpe is remembered as one of the greatest sportsmen of the 20th century, having won two Olympic track and field Olympic golds and played baseball, American football and basketball at the highest level in each respective sport. This Memorial WOD was designed and posted by Lomita Athletics to honor Thorpe's legacy, and the city of Lomita was his place of death at age 65. Thorpe was an important trailblazer for Native Americans in so many different sports, and he will be remembered as one of the most amazing athletes in all of history.

15 min to complete:
5x:
14 Single Arm Double DB Bench Press - Alt Arms
Right Into:
10-12 HSPU

13 min “AMRAP”:
20 Double DB Box Step Overs (35/50, 20/24)
20 Double DB Devil’s Press (35/50, 20/24)
20 Single DB Box Step Ups (35/50, 20/24)
20 Single DB Alt Arm Devils Press (35/50, 20/24)
20 BMU

Max Distance in Meters for 25 minutes on Rower, Bike or Skier*

*Every 5 minutes (including the start of the workout), stop and perform 20 push-ups + 30 Air Squats

20 min E2MOM:
3 Power Clean
2 Front Squat
1 Jerk

For Time:
21-15-9: Power Clean (Rx: 65/95, Comp: 95/135)
12-9-6 WW

6x:
7 DL
Right Into:
12 KB Sumo DL
1:30 Rest

12 min AMRAP:
5/5/5, 10/10/10, 15/15/15…
KBS 35/53 (Games: Double KB Snatch)
T2B
Pull Up

5-4-3-2-1 OHS

Nancy
5 RFT:
400m Run
15 OHS (65/95)

15 min Find 3 RM Front Squat

7 min AMRAP:
7 Double DB front squats (35/50)
3 BMU (Comp: 7 BMU)

15 EMOM:
5 DL As Heavy As Possible
15-30 DU

12 min for Quality
20 Shoulder Taps
12 Alt Leg SLDL with EBB
4 Inverted Burpees or 4 Candlesticks

18 min AMRAP:
15 KB Goblet Squat (35/53)
9 RMU
15 KBS (35/53)
50’ KB OH Walking Lunge ( 25’ R 25’ L)
50’ KB Front Rack Carry Walk ( 25’ R 25’ L)

For Time:
21-15-9
S2OH (Rx: 65/95, Comp: 95/135)
Pull Ups (Comp: C2B)

-4 min rest-

9-15-21:
S2OH (Rx: 65/95, Comp: 95/135)
T2B

For Quality:
5 min: Max Distance Push up position drag.