WOD:
6 RFT:
60 DU
30 KBS (Rx: 35/53)
15 Burpees

15 min EMOM:
1 Squat Clean & Jerk

WOD:
For Time:
21-15-9
Power Clean (Rx: 65/95, Comp: 95/135)
Front Squat (Rx: 65/95, Comp: 95/135)
Jerk (Rx: 65/95, Comp: 95/135)

WOD:
17 Min AMRAP:
4 RMU
7 Single Arm DB Thruster R (Rx: 35/50)
7 Single Arm DB Thruster L (Rx: 35/50)
20 Box Jumps (20/24)

8 min EMOM Snatch Complex:
2 Power Snatch
2 Hang Power Snatch

WOD:
11 Min AMRAP:
11 Hang Power Snatch (Rx: 65/95)
11 T2B
11 Push Ups

Handstand Practice

WOD:
10 min AMRAP:
50 Double Unders
30 Ab Mat Sit Ups
10 HSPU

5-5-5 Deadlift

WOD:
3 RFT:
15 DL (Rx: 115/175, Comp: 185/275)
400m Run
30 Wall Balls (14/20, 9/10’)

7 min EMOM: 6 tng' Clean & Jerks

WOD:
For Time:
15-12-9
C2B
Lateral Bar Over Burpee

-1 min Rest -

9-12-15
Pull Up
Lateral Bar Over Burpee

WOD:
6 min AMRAP:
6 BMU
12 Thrusters (Rx: 65/95)

-4 min Rest-

6 min AMRAP:
24 KBS (Rx: 35/53)
12 Burpees

WOD:
For Time:
2 Rounds:
16 Double DB Clean & Jerk (35/50)
100 DU
2 Rounds:
16 Double DB Snatch (35/50)
100 DU

9 min EMOM: Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 OHS

WOD:
For Time:
30 OHS (Rx: 65/95, Comp: 95/135)
40 T2B
50 Box Jump Overs (20/24”)

WOD:
2 Rounds Max Reps:
On a running clock: Rotate every 2 min.
Strict Pull Ups
Ab Mat Sit Ups
SHSPU
Med Ball Russian Twist

WOD:
23 min AMRAP:
200m Run
10 Front Squat (Rx: 65/95, Comp: 95/135)
300m Run
20 Push Press (Rx: 65/95, Comp: 95/135)
400m Run
30 DL (Rx: 65/95, Comp: 95/135)

HERO WOD - LOREDO
6 RFT:
24 Squats
24 Push-ups
24 Walking lunge steps
40 Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

*Check your email for the video coaching link.

10 min EMOM: 1 Snatch

WOD:
9 min AMRAP:
7 Muscle Ups
7 Power Snatch

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Front Squat 6-5-4-3-3-3

WOD:
9 min AMRAP:
15 Ab Mat Sit Ups
20 Wall Balls

*Check your email for the video coaching link.