Push Press
Every 90 seconds perform 2 Push Press for 6 sets
Find a challenging set

Metcon (Time)
5 rounds for time
7 Bike Cals
5 Sumo Deadlift High Pulls (95/65)
7 Bike Cals
5 Thrusters
7 Bike Cals
5 Power Snatch

EMOM 2 Burpees
-Start at 0:00

Same weight for all 3 Barbell movements

A: Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004.

B: 1000m Row (Time)
Max effort 1000m Row

Back Squat
Every 2 minutes perform 3 Back Squats for 6 sets
Find a challenging set

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
3 Lateral Facing Burpees over the Bar
3 Deadlifts (225/155,Rx+275/185)
6 Lateral Facing Burpees over the Bar
6 Pull Ups (Rx+ 3 BMU)
9 Wallball Shots (20/14, Rx+30/20)
9 Bike Cals

A: Metcon (No Measure)
EMOM for 15 minutes (5 sets)
Min 1 : 5 Bench Press reps
Min 2 : 35-50 Double Unders
Min 3 : 5 Strict Pull Ups (Rx+1-2 Rope Climbs)
EMOM notes
- Bench Press: Stay light or Go heavy. Welcome to build. Find a few people to share each bench.
- Double Unders: Practice Them!!!
- Rope Climbs: Great day to Practice !

B: Metcon (AMRAP - Rounds and Reps)
Amrap for 20 minutes
50 Sit Ups
40 KBS - American
30 KB Step Ups (Goblet Hold)
20 Battle Rope Jump Slams
10 Devil Press

Power Clean + Squat Clean + Jerk
Every 2 minutes perform this Clean & Jerk complex for 6 sets
Find a challenging set

Metcon (Time)
For Time
40 Push Press (45/35)
400m Row
40 Front Squats (45/35)
400m Row
40 Thrusters (45/35)
400m Row

Partner WOD
For time
- 10 rounds (partners Alt. rounds)
10 DB Deadlifts
8 DB Hang P. Cleans
6 DB Push Press
- Then right into
1200m Row or Run
1200m Ski
- Then right into
10 rounds (partners Alt. rounds)
10 DB Deadlifts
8 DB Hang P. Cleans
6 DB Push Press

WOD notes
- switch every 250m row and ski. Run together.
- partners choose DB weight

Front Squat
Every 2 minutes perform 3 Front Squats for 5 sets
Increase weight from last week

Ellen (Time)
For time
20 Burpees
21 Dumbbell Snatches (35”/50”)
12 Dumbbell Thrusters (35”/50”)