Strength: Double Dumbbell Bent Over Row, 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 7 rounds for time of: 10 One Arm Devil Press, 50/35 lbs 1 Rope Climb Post loads and times to beyond the whiteboard.

WOD: In teams of 2: In 25 mins do: Run, 1.1 mi then in the remaining time, AMRAP of: 17 Deadlifts, 225/155 lbs 76 Double Unders Post rounds to beyond the whiteboard.

Strength: Hang Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time: 60 American Kettlebell Swings, 53/35 lbs 30 Burpees 40 American Kettlebell Swings, 53/35 lbs 20 Burpees 30 American Kettlebell Swings, 53/35 lbs 10 Burpees Post loads and times to beyond the whiteboard.

Team Speed: In teams of 3-5, Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: For time: 50 Wall Balls, 20/14 lbs, 10/9 in 30/24 Machine Calories 30 Handstand Push-ups 30/24 Machine Calories 50 Wall Balls, 20/14 lbs, 10/9 in Post times to beyond the whiteboard.

Strength: Bench Press 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: 5 Medicine Ball Slams, 50/40 lbs 7 AbMat Sit-ups 9 Box Jumps, 24/20 in Post loads and rounds to beyond the whiteboard.

Strength: Front squat, 3-3-3-3-3 WOD: 4 rounds for time of: Run, 400 m 15 Front Squats, 95/65lbs Post loads and times to beyond the whiteboard z

Conditioning: For time: 150/120 Machine Calories WOD: For 4 cycles: AMRAP in 3 mins of: 2 D-Ball Over Shoulders, 100/70 lbs 4 Grappling Sit Throughs 6 Split Jumps Rest 1 min between each cycle. For each cycle restart the AMRAP. Post times and rounds to beyond the whiteboard.

Midline: For quality: Plank Hold, 4 mins Handstand Hold, 2 mins L-Sit Hold, 1:30 WOD: 5 rounds for time of: 20 Alternating Dumbbell Snatches, 50/35 lbs 10 Toes-to-bars Post times to beyond the whiteboard.

WOD: “Ship” 9 rounds for time of: 7 Squat Cleans, 185/125 lbs 8 Burpee Box Jumps, 36/30 in Post time to beyond the whiteboard. Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008...

Strength: Push Jerk, 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time: 15 Double Dumbbell Thrusters, 50/35 lbs 1 Rope Climb 12 Double Dumbbell Thrusters, 50/35 lbs 1 Rope Climb 9 Double Dumbbell Thrusters, 50/35 lbs 1 Rope Climb 6 Double Dumbbell Thrusters, 50/35 lbs 1...