Strength: 5x [ 5 Close Grip Bench Press + 7 Pause Ring Rows ] Use the heaviest weight you can for each set. Rest as needed between sets. Perform as a super set, pause at the top of the ring row for 2 seconds). The ring rows should be moderate in difficulty. WOD: Complete as...

Strength: Back Squat/Box jump 5-5-5-5-5, using heaviest weight per set WOD: 3 rounds for time of: Run, 600 m 15 Dumbbell Thrusters, 50/35 lbs Post loads and times to beyond the whiteboard.

Partner Conditioning: Tailpipe 3 rounds for time with a partner: Partner 1: Row, 250 m Partner 2: Double Kettlebell Front Rack Hold, 53/35 lbs (weight is incorrect in btwb) When partner 1 completes the row, switch and continue until both partners complete 3 rounds. WOD: For quality: Complete as many rounds as possible in 16...

Midline: Tabata L-Sit Hold Tabata Dead Bug Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 4 rounds for time of: 10 D-Ball Over Shoulders, 100/70 lbs 15 Toes-to-bars Post loads...

WOD: “Josie” For time: Run, 1 mi — then — 3 rounds of: 30 Burpees 4 Power Cleans, 155/105 lbs 6 Front Squats, 155/105 lbs — then — Run, 1 mi Post times to beyond the whiteboard. If you’ve got a 20 lbs vest or body armor, wear it. Deputy U.S. Marshal Josie Wells, 27,...

Strength: Power Snatch, 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets WOD: Complete as many rounds as possible in 15 mins of: 3 Bar Muscle-ups 10 Alternating Pistols 20 Double Unders Post loads and rounds to beyond the whiteboard.

Team Strength: Complete as many rounds as possible in 14 mins of: Farmers Carry, (go heavy), 20 m WOD: Complete as many rounds as possible in 14 mins of: 7 Box Jumps, 30/24 in 14 AbMat Sit-ups 1 Rope Climb Post loads and rounds to beyond the whiteboard.

Strength: Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: Run, 400 m 21 Push Press, 95/65 lbs 12 Pull-ups Post loads and times to beyond the whiteboard.

Strength: Pause Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For 4 cycles: AMRAP in 3 mins of: 3 Burpees 6 Split Jumps 9 American Kettlebell Swings, 53/35 lbs Rest 1 min between each cycle. For each cycle restart the AMRAP. Post loads and rounds...

Midline: Tabata Dead Bug Tabata Hollow Rock Tabata Side Plank Tabata Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: Complete as many rounds as possible in 16 mins of: 4 Feet...