17 min "AMRAP":
50 MB Squat Cleans (14/20)
50 C2B
50 Wall Balls (14/20, 9/10’)
50 C2B
400m Med Ball Run (14/20)

5-5-5-5 DL
5-5-5-5 Bench Press

WOD:
4 min Max Rep KBS (35/53)
*Every time you break you have 5 Burpees

15 min EMOM: 1 Squat Clean & Jerk

WOD:
11 min AMRAP:
3 Squat Clean & Jerks (Rx: 105/155, Comp: 135/205)
200m Run

Squat Snatch Work

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

WOD:
38 min AMRAP:
30 Cals on Machine
30 Box Step Overs
30 Ab Mat Sit Ups
30 KB Sumo DL
30 Alt. DB Bicep Curls

15 min to build up in the Complex:
3 Hang Power Cleans
3 Front Squat

WOD:
9 min AMRAP:
21 Hang Power Cleans (75/115)
15 Front Squat (75/115)
9 Strict Pull Ups

12 min E2MOM:
10 DL --> 12 Double DB Strict Press

WOD:
7 min AMRAP:
10 Double DB Snatch @ EMOM Push Press Load
10 Bar Facing Over Burpees

i1uvit Total:
1 Rep Max Front Squat
1 Rep Max Power Clean
1 Rep Max Push Press

"Cindy’s Sister":
20 min AMRAP:
5 T2B
10 KBS (35/53)
15 Thrusters (35/45)

7-6-5-4-3-2 DL

WOD:
For Time:
21-15-9 DL (Rx: 155/225, Comp: 185/275)
150-100-50 DU (Scale: SU)

24 min E3MOM:
400m Run
In Remaining time: Max Rep RMU

WOD:
15 min AMRAP:
60’ Single DB Walking Lunges 35/50 (Rx: Front Rack, Comp: Overhead)
20 Single DB Snatch (35/50)
15 Single DB Box Step Ups (35/50, 20/24)

5 min EMOM:
10-15 Ab Mat Sit Ups
IRT: Plank Hold

5 min EMOM: 2 Re-grip Snatch
2 min Rest
5 min EMOM: 1 Snatch

WOD:
4 RFT:
5 Power Snatch (95/135)
5 OHS (95/135)
5 Burpee BMU

HOTSHOTS 19

WOD:
6 RFT:
30 Air Squats
19 Power Cleans (95/135)
7 Strict Pull-ups
400m Run

Nineteen firefighters - members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

WOD:
For Time:
150’ HSW
100 Ab Mat Sit Ups
30 SHSPU (Comp: 50 SHSPU)

Post WOD:
Hip Halo & Banded Stretches