Weightlifting Back Squat (@80%x3x5) (15min) 5 Rounds of 3 back squats @80% of 1RM back squat Clean Pull (@90%x3x4) (15min) 4 rounds of 3 Clean pulls @90% of 1RM C&J Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Weighted Sit-up 50/35 7 Good mornings 95/65 9 OHS 95/65

Gymnastics Metcon (No Measure) Rope climb practice( (7min) Metcon Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′ In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005 To learn more about Falkel click here

Weightlifting Clean and Jerk (2C+1J@84%x1, then Drop set x1@(-22#)) (15min) 2 Full squat cleans and 1 Split Jerk, work up to 84% of 1RM C&J, then 1 round of Drop set @(-22#) Back Squat (@80%x1, then Drop set 5 reps @(-44#)) (15min) Back squat, work up to 80% of 1RM Back squat, then 1 round…

Weightlifting Snatch (@80%x1x6) (15min) 6 rounds of 1 Full squat snatch @80%of 1RM Back Squat (@70%x5x4) (15min) 4 rounds of 5 reps Back squat @70% of 1RM Back squat Metcon Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI…

Gymnastics In 25 minute time cap, if you have pull-ups, do a-RX. If you don’t have pull-ups yet, do a-Sc(scaled) below a-RX: Metcon (3 Rounds for weight) Find each 5RM, 3RM, and 1RM weights Weighted pull-up, 5rep max Rest 5 minutes Weighted pull-up, 3 rep max Rest 5 minutes Weighted pull-up, 1 rep max (25min)…

Martial Arts Warm Up/Stretch (10min) Metcon (No Measure) Bostaff Strikes (10min) Metcon (No Measure) Kicking Combinations – Front Kick, Jump Front Kick, Pop front kick – Butterfly kick (15min) Metcon (No Measure) Bo staff form (15min)

Metcon A: Max Height Box Jump (Distance) Max Height Box Jump (15min) B: Metcon (5 Rounds for reps) 5 Rounds for reps of: 2minutes of Burpee Box Jumps 36/30 Rest 1 minute (14min) C: Metcon (No Measure) NFT, 2 Rounds of 10 Barbell rollout 10 WB sit up 20/14 1min Plank (10min)

Weightlifting Power Clean + Push Jerk (1PC+2PJ@(65%+16.5#)x4) Power clean+push jerk (15min) 4 Rounds of 1 PC + 2 Push Jerks @ 65% of 1RM C&J +16.5# Snatch High Pull + Low Hang Snatch Pull (1 SHP+3 LHSP@(60%+16.5#)x4) https://youtu.be/WXoIHlJ7u4s (15min) 4 rounds of 1 SHP+3LHSP@60%of 1RM DL+16.5# Metcon Metcon (Time) For time, 21-15-9 reps of OHS…

Weightlifting Push Press (With 10sec hold @(50%+16.5#)x5x3) (15min) 3 Rounds of 5 reps of Push presses with 10 sec hold at the top of each rep@50% of 1RM C&J +16.5# Metcon Metcon (AMRAP – Rounds) For time, 3 Rounds of 400m run 15 sec Single arm hang, right arm 5 TGU 50/35, left arm 15…

Metcon A: Metcon (AMRAP – Reps) EMOM 10 Even minutes – 20 Double Unders then AMRAP burpees Odd minutes – 5 Pull-ups then AMRAP burpees Total reps of burpees for the score B: Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 WB shots 10ft/9ft 20#/14# 10 Toe to bars 10 Box jumps 24/20″ C:…