"31 Heroes"

31 min AMRAP - Teams of 2
- 8 Thrusters (105/155)
- 6 Rope Climbs
- 11 Box Jumps (24/30)
- Continuous 400m run

* One athlete works on the thrusters, rope climbs and BJ while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.

Remember when you're doing this WOD that the 8 thrusters represent the month of August, the 6 rope climbs represent the day, the 11 box jumps represents the year, and the 31 minutes represents the 31 who lost their lives.

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In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter. Within minutes, the tight-knit SEAL community suffered the greatest loss of life in a single instance since its inception in 1962.

STRENGTH:
20 min of Clean & Jerk Technique/Strength

WOD:
15 min AMRAP:
- 6 Kipping HSPU (Comp: 1 Strict into 5 kipping)
- 3 C & J  (RX: 105/155) (Comp: 155/225)
- 1 min Rest

WOD:
20 min AMRAP:

- 15 Cal Row/10 Cal Assult Bike/200m Run
- 15 Box Jump Overs (20/24)
- 15 KB Goblet Squats (35/53)

TECHNIQUE:
20 min MU work

WOD:
8 min AMRAP 3/3, 6/6, 9/9...
- Power Snatch (85/115)
- T2B

STRENGTH:
10 minutes to work up to a heavy DL triple

WOD:
3 RFT:
- 60 DU
- 30 Rig Touch Burpees
- 15 Deadlifts 165/245

STRENGTH:
20 minutes to complete 5 Rounds:
- 5 Front Squats
- 5 Strict Pull Ups/Weighted Pull ups
- 
5 Banded Ring Dips/Strict Ring Dips/Weighted Ring Dips

WOD:
2 RFT:
- 20 Thrusters (65/95)
- 
20 Pull ups
- 20 Wall Balls (14/20)
- 300m Run

EMOM: 10 min 3 rep DL

5 min rest/transition

EMOM: 10 min :20 second max reps, :40 rest Strict Pull Ups

STRENGTH:
EMOM: 10 min 3 rep Hang Squat Clean

WOD:
8 min AMRAP:
- 5 Strict Press (65/95) (scale: Push Press)
- 8 T2B
- 11 Hang Squat Clean (65/95)

WOD:
For Time:
- 75 Burpee BJ Over (20/24)
- 10 Muscle Ups (scale: BMU, Big Kipping C2B)
- 150 DU (300 Singles)

*23 min TC

27 min AMRAP:
- 1 Strict HSPU (Scale: HSPU)
- 3 Thrusters 75/115
- 6 Front Squats 75/115
- 9 Push Press 75/115
- 12 Pull Ups
- 2 min rest

1uvit Total:
- 1 Rep Max Push Press (out of rack)
- 1 Rep Max Front Squat (out of rack)
- 1 Rep Max Power Clean

Add your best successful lift from each movement to create a total score.

STRENGTH:
6-5-4-3-2 Overhead Squat (out of the rack)

WOD:
8 min AMRAP
- 5 Power Snatch (95/135)
- 5 Squat Snatch (95/135)
- 5 OH Squat (95/135)

Post WOD Extra Credit: Max Effort 700m Row

For Time:
- 600m Partner Run
- 80 Deadlift (125/185)
- 100 HR Push Ups (Comp: HSPU)
- 120 KB Swing (35/53)
- 140 Burpees

*You Go/I Go – split all work as needed, except you must run the 600m together.

WOD:
3 Rounds of 1 min on/1 min off
Max Rep:
- Calories on Rower
- Rope Climb
- Back Squat (out of rack) 60% of your 1 RM
- Ring Muscle Ups

STRENGTH:
8 min to work to heavy 3 rep Hang Power Clean

WOD:
8 min AMRAP:
- 20 Hang Power Clean (Rx: 95/135)
- 20 T2B

2 min Rest

5 min AMRAP
- 10 Hang Power Clean (Rx: 95/135)
- 10 T2B