Team Conditioning: In teams of 3-5: Complete as many rounds as possible in 13 mins of: Farmer Carry, 106/70 lbs, 20 yd Bear Crawl, 20 yd WOD: Complete as many rounds as possible in 15 mins of: 7 Medicine Ball Slams, 50/40 lbs 11 Burpee Box Jump Overs, 24/20 in 13/10 Machine Calories Post rounds...

Strength: Split Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: “Annie” 50-40-30-20-10 reps, for time of: Double Under Sit-up Post loads and times to beyond the whiteboard.

WOD: Hotshots 19 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m Post times to beyond the whiteboard. On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Conditioning: Run 1.1 mi This is an all out effort for time. Check your previous time before completing or establish a baseline. WOD: Complete as many rounds as possible in 14 mins of: 14 Alternating Dumbbell Snatches, 50/35 lbs 14 Single Dumbbell Lunges, 50/35 lbs 7 Pull-ups Post times and rounds to beyond the whiteboard.

Team Conditioning: Complete as many rounds as possible in 12 mins of: 12/9 Echo Bike Calories Suicide Sprint, 20 yd WOD: For 3 cycles: AMRAP in 4 mins of: 3 Candle Sticks 6 Box Jumps, 24/20 in 9 American Kettlebell Swings, 53/35 lbs Rest 1 min between each cycle. For each cycle restart the AMRAP....

WOD: Laura With a partner, complete as many rounds as possible in 21 mins of: 30 Row Calories 20 Burpees Over Rower 10 Power Cleans, 155/105 lbs Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally...

Strength: Snatch Balance + 2 Overhead Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Karen For time: 150 Wall Balls, 20/14 lbs, 10/9 ft Post loads and times to beyond the top whiteboard.

Team Speed: In teams of 3-5: Complete as many rounds as possible in 15 mins of: Sled Push High Handle, 240/175 lbs, 20 m WOD: 4 rounds for time of: Run, 400 m 15 Toes-to-bars Post rounds and times to beyond the whiteboard.

Strength: Shoulder Press, 5-5-5-5-5; (super set with max rep strict pull-ups, max of 9 per round) Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: 35/28 Machine Calories 24 Grappling Sit Throughs 12 D-Ball Over Shoulders, 100/70 lbs Post loads and times to beyond...

Strength: Bulgarian Split Squat 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Hang Squat Clean, 50/35 lbs Strict Ring Dip Post loads and times to beyond the whiteboard.