22 min "AMRAP" for QUALITY:
12 Strict Pull Ups
12 Strict HSPU
15 V-ups
200m Farmer Walk

3 min Max Cals on Assault Bike

Thruster Strength Work

LCQ Event 1:
0-2 min:

20 Thrusters (Rx: 65/95, Comp: 95/135, LCQ Load: 125/185)
IRT: Max Rep BMU

2-4 min Rest

4-6 min:
20 BMU
IRT: Max Rep Thrusters (Rx: 65/95, Comp: 95/135, LCQ Load: 125/185)

WOD:
Part 1:
For Time:
150 DU
400m Run
100 DU
300m Run
50 DU
200m Run
-1 min Rest-
Part 2:
5 min to establish a 3 Rep Max Front Squat

WOD:
For Max Reps:
Round 1: 3 min work/1 min Rest
Round 2: 1 min each/1 min Rest

Cal Row
Wall Walks
Rope Climbs
KBS (35/53)

Snatch Complex:
1 Snatch Pull
1 Hang Squat Snatch
1 OHS

6 min Max Rep: Ascending Ladder: 1/1, 2/2, 3/3…
Double DB Devils Press (35/50)
Double DB Box step Over (35/50, 20/24)

4 sets of the complex:
2 Strict Press
3 Push Press
4 Jerks

2-2-2-2-2 Jerks

For Time:
21-15-9
HSPU
C2B
T2B

8 min EMOM: Re-grip Squat Clean Doubles
2 min rest
6 min EMOM: 1 Squat Clean

7 min AMRAP:
3 Cleans (Rx: 105/155, Comp: 155/225)
6 BFOB
9 DL (Rx: 105/155, Comp: 155/225)

Aerobic Capacity Training - PACING WORKOUT

3 Rounds on Your Choice Machine:
1 min: Fast Pace
2 min: Easy Pace
2 min: Fast Pace
-3 min rest-

Post: 5 min to do:
30 Strict Pull Ups (Comp: Add 14/20# Med Ball)

3-3-3-3+ Front Squat

WOD:
7 min AMRAP: Ascending Ladder
3/3, 6/6, 9/9
Power Snatch (75/115)
OHS (75/115)

*35 DU after each round

3-3-3-3+ Strict Press

WOD:
For Time:
50 T2B
50 Double DB S2OH (35/50)
20 T2B
20 WW

3-3-3-3+ DL

WOD:
10 min AMRAP:
15 DL (65/95)
10 Hang Power Clean (65/95)
20 MB Box Step Ups (14/20, 20/24)

HAPPY INDEPENDENCE DAY! Wear your red, white & blue!

"Hortman"
45 min AMRAP:
800M Run
80 Squats
8 Muscle-ups

 U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise.

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

For Time:
Thrusters 25-20-15-10 (Rx: 65/95, Comp: 75/1150)

*400m Run after each set of thrusters.

WOD:
5 RFT:
60 DU
15 C2B

Post:
10 min Team Row for Max Cals

4-4-4-4+ Strict Press

WOD:
5 min AMRAP:
10 HSPU
50’ Dbl DB Front Rack Lunge (35/50)

3 min rest

5 min AMRAP:
10 T2B
25’ HSW