5 RFT:
15 Double DB Hang Power Cleans (35/50)
10 Double DB Push Press (35/50)
3 Rope Climbs

4x8 Tng Power Cleans
4x8 Front Squat

5 min AMRAP:
5 Power Cleans (75/115)
5 Front Squat (75/115)

4x8 Tng Power Snatch
4x8 OHS

5 min AMRAP:
5 SPU
25’ HSW

Aerobic Capacity - Pacing Workout: Running or Rowing

1000m Progressive Run or Row

-Rest 2min-

7x: 200m Fast, 100m Easy (Run)
7x: 250m Fast, 150m Easy (Row)

-Rest 2min-

1000m Progressive Run or Row

On a Running Clock: For Max Cals and Reps:

Rope Climbs
SHSPU
T2B
Cal Bike

Round 1: 3:00 of Work

Rest 4 min between Rounds

Round 2: 2:00 Work

8x5 Front Squats → For each set: First 3 reps will be with a 2 second pause at bottom + the last 2 reps will be without the pause.

8 min AMRAP:
3/3, 6/6, 9/9…
BFOB
Thrusters (65/95)

6x: Unbroken: 10 Double DB or KB DL -> 50’ Farmer Carry -> 10 Double DB or KB DL

10 min AMRAP:
6 Double DB Devils Press (35/50)
12 C2B (Comp: 6 RMU)
40 DU

Back Squat 10-10-10-10

4 Rounds For Quality:
10 Single DB Single Leg DL R/L
20 Single Leg Alternating VUps
30 EBB Back Squats

5 RFT:
50’ Double DB Front Rack Lunge (35/50)
25 Pull Ups

3 Tng' Power Clean & Jerks

10 min AMRAP:
10 Bar Facing Over Burpee
10 KB SDLHP (35/53)
10 KBS (35/53)

15 min AMRAP:
15 T2B
10 Double DB Box Step Overs (20/24, 35/50)
5 Wall-Push-Walks

7 min for Quality:
25 Hollow Rocks
25 Hip Halo Bridge

HERO WOD: TIFF
On a 25-minute clock:

Run 1.5 miles

Then perform AMRAP:
11 C2B
7 Hang Squat Cleans (105/155)
7 Push Press (105/155)

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

3 RFT:
21 T2B
15 Front Squats (95/135)

6x4 Two Second Pause Front Squats

5 RFT:
10 SHSPU
20 DL (Rx 115/175, Comp: 155/225)
30 Ab Mat Sit Ups

10 min Snatch EMOM:
1 Snatch Pull
-regrip-
1 Squat Snatch

Amanda:
For Time: 9-7-5
RMU
Squat Snatch (95/135)

Comp:
Amanda .45
For Time:
13-11-9-7-5:
RMU
Squat Snatch (95/135)