Back Squat 5-5-5-5-5

*After each set of back squats, do 25'-50' feet of HSW, bear crawl or core gliders/sliders.

16 min AMRAP:
50’ Single DB OH Walking Lunge (35/50)
7 WW
200m Run

12 min AMRAP:
4 RMU
8 Double DB Devils Press (35/50)
12 Box Jump Overs (20/24)

Post WOD: 10-10-10-10 DL

5x:
1:00 Heavy Double DB/KB Farmer Carry
2:00 Rest

10 min AMRAP: Ladder by 5’s 5/5/5, 10/10/10, 15/15/15…
KBS (35/53)
KB Goblet Squat (35/53)
Lateral Burpee Over KB

15 min: EMOM of Complex:
1 Power Clean
3 FS
1 Jerk

7 min AMRAP:
12 Thrusters (65/95)
40 DU

For Time:
100 Box Step Ups (20/24)
50 T2B
100 Box Step Ups (20/24)
50 C2B
100 Box Step Ups (20/24)
50 Push Ups (Comp: HSPU)

Hang Squat Clean 5-5-3-3-3-1-1-1-1

7 min Max Cal on Machine

12-10-8-6-4-4 Double DB Bench Press

20 min AMRAP:
40 Single DB Snatch (Switch every 10 R/L) (35/50)
200m Run
40 Single DB Thruster (Switch every 10 R/L) (35/50)
200m Run
40 Single DB Step Back Lunge Alternate Legs (35/50)
200m Run
40 AMSU
200m Run

10 min AMRAP:
21 DL (135/185)
15 C2B
9 BFOB

5 min Rest

10 min AMRAP:
21 T2B
15 Power Clean (105/155)
9 Box Jump Overs (20/24)

5-5-5-3-3-3 Push Press

3 RFT:
400m Run
15 Wall Walks (Comp: 15 C2W HSPU)

For Time:
40-30-20-10 MBSC (14/20)
120-90-60-30 DU

Post For Quality:
12 min:
2-5 Pulling Movement
:30 Plank or Handstand Hold

THE SEVEN - i1uvit Version:

7 RFT:
7 HSPU
7 Double DB Thrusters (35/50)
7 T2B
7 DL (165/245)
7 Lateral Burpees Over the Bar
7 Double DB Hang Snatch (35/50)
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted May 30, 2010.

HAPPY 4th of JULY - GYM CLOSED

20 min to establish 1 Heavy Single Deadlift or work on DL Technique

9 min AMRAP:
5 Power Cleans (Rx: 95/135, Comp:125/185)
3 S2OH (Rx: 95/135, Comp:125/185)
1 Rope Climb

AG Semis Workout #2:
20 min AMRAP:
50 DU
10 C2B
10 Box Jump Up (20/24)
10 SHSPU

20 min to establish 1 Heavy Single Front Squat or work on FS Technique

For Time:
50 WB (14/20, 9/10)
50 Double DB Box Step Over (35/50, 20/24)
50 WB (14/20, 9/10)