A1. Tempo Front Squat @ 22X1 Build to 3RM then 2 x 3 @ same weight no tempo B1. 12min EMOM: 1- 30sec Double KB Front Rack Hold in Bottom of Squat 12/8, 16/12, 24/16 2- 3-5 Strict HSPU or 6-8 Kipping HSPU 3- 10-12…

A1. E:90, O :90, 8 Rounds: – Muscle Snatch + Snatch Balance + OHS 1.1.1 B1. 5 Rounds, NFT: – 4 Weighted DB Step Ups/ Leg; – 20m Farmers Carry; – 4 Weighted Box-Step-Overs; – 20 Calories on AB. C1. Group Stretch.

A1. 4RFT @ 80% with a partner: -2k row or 2mile bike (3500m) -20 DL @ 115/73, 135/93, 155/103 -14 Hang Power Clean -10 S2OH 1min rest

A. Every 2min x 5: – 5 Push Press @ 50X0 B. 10min EMOM: 1- 6-8/side DB OHS AHAP 2- 15 V-Ups C. 14min EMOM: 1- 10 Thrusters (95/63; 115/73; 135/93) 2- 10-12 C2B

Veterans Day Memorial WOD “Wittman” 7 rounds for time: 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team,…

A1. E:90 o :90, 8 Rounds: CG Deadlift + Tall Clean + Front Squat 1.1.3 B1. 3 x Jerk Drop + Push Jerk (1.3) C1. Every 5 min x 4: – 5 Squat Clean (115/73; 135/93; 155/103) – 7 C2B (RTG: BMU) – 9 HSPU…

A. 20min EMOM: 1- 20sec Reverse Tuck Lever 2- 20sec/side Side Star Plank 3- 5-7 Turkish Sit-up ( DB in each hand extended over head the whole time) 4- 30sec Farmers Carry Max Weight B. 12 Min AMRAP: – 6 T2b Unbroken – 6 DL…

A1. Partner WOD. 20 Min EMOTM: – Partner A: Accumulate meters on the ERG. – Partner B: 2 C&J + 7 Russian KBS (115/73; 135/93; 155/103; 24/16; 32/24; 36/32) Rotate every minute. Accumulate total meters. A2. 5:00 Rest A3. 14 Min EMOTM: – Partner A:…

A1. 5.4.3.2.1 Bench Press. Build to a MFD. A2. 5 x 6 SA Bent Over DB Row @ 20X2. Challenge yourself with the load. C1. 2RFT @ 85-90%: -500m row -20 Wall Ball Unbroken -12 C2B – 2 min rest C2.3min rest C3. 2RFT @…

A1. EMOTM, 8 Min: – Snatch Hi-Pull + Squat Snatch + OHS (1.1.2) B1. Back Squat 1RM in 12 Min C1. EMOTM, 18 Min: – THIS: 12 Unbroken Wallballs (20/14); RTG 15 reps – THAT: 6 Power Snatch (95/63)