40 min E5MOM:
3 min Max Cals on Machine
2 min Single DB Box Step Ups (35/50, 20/24)

12 min to build up in load on the complex:
2 Thrusters
-regrip-
2 Power Snatch

For Time:
21-15-9:
C2B
Thrusters (70/100)
Power Snatch (70/100)

For Max Reps on a Running Clock:
2 Rounds - 2 min at each Movement on a running clock:
Max Rep WW
Max Rep DL (155/225)
Max Rep Bar Facing Over Burpees

4 min Rest between Rounds

Post WOD: 10 min for Quality
3 Pullovers or 3 ST2B
30 Shoulder Taps
Accumulate :30 Ring Support L Hold

Front Squat 5-5-5-5 - ALL SAME LOAD!

13 min AMRAP: Ascending Ladder by 1
1/2/3…Bar Muscle Up (Comp: RMU)

*5 FS after each set of BMU (Rx: 105/155, Comp:125/185)

*If you comp, you need to comp both options!

18 min AMRAP:
18 Thrusters (65/95)
18 T2B
200m Run

Post: 6 min Max Distance HSW

Jerks to work up to Jerk Triples
DL 10-5-10-5-5

Post 6 min Core EMOM:
:30 Forearm Plank Hold
:30 Max Rep AMSU

Back Squat 10-5-10-5-5

15 min AMRAP:
3 Rope Climbs
30 Wall Balls (14/20, 9/10’)

24 min with a Partner:
P1: Machine Max Cals

P2: 1 Round:
15 KBS (35/53)
12 Alt Leg Step Back Lunge KB in Goblet Position (35/50)
9 Burpee Box Jump Ups 20/24 *must step down*

Score: Total cals, machine used, total # rounds and reps

12 min EMOM:
1 Squat Clean

3 RFT:
12 Squat Cleans (105/155)
24 C2B

On a 22 min Clock:
50 BBJO 20/24 *Must Step Down
50 T2B
50 Double DB Step Back Lunge with DB in front Rack (35/50)
IRT: Max Rep Double DB Burpee Box Step Overs (35/50, 20/24)

Post: 7 min for Quality:
10 PERFECT Hollow Rocks
10 SLDL w/ or w/o load
10 Hip Halo Single Leg Hip Bridge R
10 Hip Halo Single Leg Hip Bridge L

5 RFT:
30 MB Squat Cleans (14/20)
10 SHSPU (Comp: 20 SHSPU)
10 C2B (Comp: 20 C2B)

10 min EMOM:
2 Power Clean & Jerk

10 min AMRAP:
1/2/3…Clean & Jerk 105/155 (Comp: 125/185)
*30 DU after each set

Bench Press 5-5-5-5

20 min with Purpose:
12 Cal Row AFAP
:30 Wall Sit
1 Max Rep set of Push Ups

18 min build up to heavy Hang Squat Snatch

12 min AMRAP:
7 Hang Squat Snatch (Rx: 65/95, Comp: 95/135)
Pull Ups (Comp: 7 BMU)

AMRAP Score #2

HERO WOD GARBO
On a 21-minute Clock:
Buy In: 400m Run

Then, AMRAP:
10 Hand Release Push Ups
4 Strict Pull Ups
20 KBS (35/53)
10 KB Goblet Squats (35/53)

GARBO

Supervisory Special Agent Michael “Mike” Garbo died Oct. 4, 2021, while serving with the United States Drug Enforcement Agency (DEA).

Garbo, 51, joined law enforcement after graduating from Eastern Illinois University. He eventually joined the DEA and dedicated his life’s work to combating drug traffickers. Based in Tucson, Arizona, he traveled all over the U.S. and to Kabul, Afghanistan, for the job. He was a practitioner of jiujitsu and other martial arts, and loved spending time with his wife and daughter.

Garbo is survived by his wife, Vida; daughter, Alexis; brother, Terry; niece, Kennedy Valinevicius; and many loved ones.