Partner WOD AMRAP x 30 100 Calorie Row 100 Wall Balls 20/14 100 Burpee Box Jump Overs 24/20 100 KB Swings 53/35 100 Toes to Bar

CORE: 50 Medball ABMSU 20/14 1 Minute Plank w/ plate on back 45/25 50 Medball ABMSU 1 Minute Plank w/ plate on back   WOD: RX 3 RFT 25 Cal Row 25 Burpees

Strength: Back Squat 5 X 5 @ 70%   WOD: RX AMRAP 15 5 HSPU 10 S2OH 155/105   Scaled AMRAP 15 5 HRPU 10 S2OH 95/65

Strength: EMOM 10 1 PC @ 75% Rest 2 Mins EMOM 10 1 PS @ 75%   WOD: RX AMRAP 10 10 HPS 10 OHS 10 PC 10 Thrusters 10 SDHP (95/65)  

RX “Bradshaw“ 10 Rounds for time of: 3 Handstand Push-ups 6 Deadlifts (225#/155#) 12 Pull-ups 24 Double-Unders This Hero WOD is dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington,

Core: L-Sit accumulate 2 min, 5 burpees every time you break   WOD: RX’ 5K Run   Scaled 1 Mile Run Rest 5 mins 1 Mile Run

Strength: Hang Squat Clean 1RM 15 Mins   WOD: RX 21-15-9 Hang Squat Cleans 115/80 C2B   Scaled 21-15-9 HSC 95/65 Banded C2B

Strength: 5 x 3 OHS, 3 sec pause @ bottom, 70% of OHS WOD: RX’ 18-15-12 Cal Row PS 95/65 Directly into … 18-15-12 T2B OHS 95/65 Scaled 18-15-12 Cal Row PS 75/55

Strength: 5 X 3 Push Press every 90 sec 5 X 3 Push/ Spit Jerk every 90 Sec   WOD: “Sean” 10 RDS 11 C2B pull-up 22 Front Squat U.S. Army Staff Sergeant

Conditioning: 6 x 200 every 90 sec   WOD: 4 RDS 15 HSPU 12 TTB 9 Ring Dips