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)

12 min AMRAP:
400m Run
100’ HSW

-3 min Rest-

12 min for Quality:
10 Strict Pull Ups
100’ Front Rack - OH Double DB Carry

3 RFT:
25 Single DB Box Step Ups (20/24, 35/50)
100 Double Unders
50 Wall Balls (9/10’, 14/20)

For Time:
30 Strict Pull Ups
30 DB Snatch (Rx: 35/50, Comp: 50/70)
30 Pistols
400m DB Carry (Rx: 35/50, Comp: 50/70)
30 DB Box Step Ups (Rx: 20/24 & 35/50, Comp: 50/70)
30 DB C & J (Rx: 35/50, Comp: 50/70)
30 T2B

10 min EMOM:
:25 Wall Facing Hold via WW
3 High Box Jumps

For Time:
21-15-9:
Burpee BJO (20/24)
OHS (Rx: 55/75, Comp: 75/115)

24 min AMRAP:
5 RMU
10 Hang Power Cleans (105/155)
300m Run
1:00 Rest

DL 10-8-6-4-2
Push Press 10-8-6-4-2

7 min AMRAP:
3/3, 6/6, 9/9…
DL (95/135)
Push Press (95/135)

Parallette Skill Work

For Max Cals & Rep:
0-5 min Max Cal Row
5-8 min Max Bench Press (65/95)

Jackie:
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

Or

Jackie Pro:
For Time:
1000m Row
50 Thrusters (65/95)
30 BMU

Games Skills Day 2:

2x Through
1 min SU
1 min DU
1 min DU or SU Crossovers
2 min Rest

3x Through:
2 min Max Rep Wall-Push-Walks
2 min Rest

10 min EMOM: 5 Double DB or KB Hang Clean & Jerks