Strength: Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Post loads and times to beyond the whiteboard.

Midline: For quality: Tabata Row Calorie Tabata Dead Bug Tabata Plank Hold Tabata Tabletop Hold (reverse table top hold) 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: 5 rounds for time of: 30...

Partner Conditioning: In teams of 2, switch (quickly) every 30 seconds accumulating as many calories as possible: Complete as many rounds as possible in 13 mins of: max rep Echo Bike Calories, 30 secs Rest 30 secs WOD: Complete as many rounds as possible in 15 mins of: 4 D-Ball Over Shoulders, 100/70 lbs 8...

WOD: Hildy For time: 100 Row Calories 75 Thrusters, 45/35 lbs 50 Pull-ups 75 Wall Balls, 20/14 lbs 100 Row Calories If you’ve got a 20/14 lb vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training...

Strength: Every 1:30 for 12 mins do: 2x [ 1 Clean Pull + 1 Squat Clean + 1 Push Jerk ], pick load WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Hang Squat Clean, 135/95 lbs Handstand Push-up Post loads and times to beyond the whiteboard.

Conditioning: 500m row x3 WOD: Complete as many rounds as possible in 15 mins of: 4 Elevated Feet ring rows 8 AbMat Sit-ups 12 Walking Lunges Post times and round to beyond the whiteboard.

Strength: Sumo Deadlift , 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: Run, 400 m 24 Alternating Dumbbell Snatches, 50/40 lbs 12 Burpee Box Jump Overs, 24/20 inches Post loads and times to beyond the whiteboard.

Strength: Tempo front squat, 3-3-3-3-3 WOD: 4 rounds for time of: 15 Double Dumbbell Front Squats, 50/35 lbs 15 Pull-ups Post loads and times to beyond the whiteboard.

Conditioning: 1.1 mile run WOD: 30-25-20-15-10-5: Medicine Ball Slams and AbMat Sit-ups 30-25-20-15-10-5 reps, for time of: Medicine Ball Slam, 50/40 lbs AbMat Sit-up Post times to beyond the whiteboard.

Buy in: For time: 100 Hollow Rocks WOD: AMRAP 1: In teams of 2, 3 minute transition between: Complete as many rounds as possible in 7 mins of: 75 Row Calories In remaining time: max rep Burpee Over Rowers Rest 3 minutes: AMRAP 2: Complete as many rounds as possible in 7 mins of: Athlete...