Snatch: 15 min to build up in the following complex:
Snatch Grip DL
Squat Snatch
Hang Squat Snatch
OHS

.com WOD:
3 Rounds of: 6 min for Max Cals & Reps:
:20 sec Max Cal Bike - :40 sec Rest
:20 sec Max Rep Burpee - :40 sec Rest
:30 sec Max Cal Bike - :30 sec Rest
:30 sec Max Rep Burpee - :30 sec Rest
:40 sec Max Cal Bike - :20 sec Rest
:40 sec Max Rep Burpee - :20 sec Rest

*No rest between rounds.

15 min work up in load on the movement variations in a superset:
5 Barbell DL
8-12 Sandbag/DBall/Medball Sumo DL
90 sec - 2 min Rest

12 min AMRAP:
15 T2B
15 DL (155/225)
15 Machine Cals

10-10-5-5-5 Front Squat

4 RFT:
12 BFOB
9 Squat Cleans (95/135)
6 BMU (Comp: 10 BMU)

For Time:
3 Rounds:
15 HSPU
60 DU

-1- min Rest-

3 Rounds:
30 Single DB Snatch (35/50)
60 DU

Post Leave 15 min:
3-3-3-3-3 Bench Press

One Class only 10-11:30am
HERO WOD: ANDY

For Time:
25 Thrusters (85/115)
50 Box Jumps (20/24)
75 Deadlifts (85/115)
1.5 Mile Run
75 Deadlifts (85/115)
50 Box Jumps (20/24)
25 Thrusters (85/115)

*50 min TC

***If you have a vest or ruck and your fitness supports it, wear it. 14/20

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

20 min EMOM:
5-20 C2B
:30 Max Cal Row
5-20 AMSU
6-20 Double DB Box Step Overs (35/50, 20/24)

Front Squat 10-8-6-4-2
Jerk 5-4-3-2-1

WOD:
For Max Reps
TABATA Thrusters (65/95)
-2 min Rest-
TABATA T2B

10 min EMOM: 5 Tng Squat Snatch

14 min AMRAP:
1 Max Rep set SPU
300m Run After Each Set

For Time:
75 WB 14/20, 9/10’ (Comp 10/11’ line)
75 KBS (35/53)
25 SHSPU (Comp: 50 SHSPU)
250’ HSW

For Time:
21-15-9:
Double DB Box Step Overs (35/50, 20/24)
Double DB Burpee DL (35/50, 20/24)

2 Rounds: On Running Clock
:30 Bicep Curl R
:30 Bicep Curl L
:30 Strict Press R
:30 Strict Press L
:30 Bent Over Row R
:30 Bent Over Row L
:30 Reach Sit Up R
:30 Reach Sit Up L
:30 Russian Twist
:30 Single DB Both Hands Sit All Way Up

8-6-4-2 OHS

20 min AMRAP: (.com WOD)
5 C2B
10 Ring Dips
15 OHS (65/95)

20 min E2MOM C&J Complex:
Power Clean
Hang Power Clean
Hang Squat Clean
Front Squat
2 Jerks
-Regrip-
Squat Clean & Jerk

Grace - For Time:
30 Clean & Jerks (95/135)

Teams of 3: On 24 min Clock - Rotate Every 2 min - For Max Cals/Reps:

Max Cal Row
Max Cal Bike
Max Rep RMU

10-8-6-4-2 Back Squat

12 min AMRAP:
15 HSPU
6 Single DB Hang Clusters R (35/50)
6 Single DB Hang Cluster L (35/50)
200m Run with DB (35/50)

Snatch Pull Work

Every 2:30 Complete for 20 min:
10 T2B
30 DU
10 Snatch (Rx:65/95, Comp: 85/125)