Strength: Snatch Pull 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 Hang Power Snatches, 95/65 lbs 7 Bar Facing Burpees 9 V-ups Post loads and time to beyond the whiteboard.

Strength: Tempo back squat, 3-3-3-3-3 (5/3/1) WOD: Complete as many rounds as possible in 15 mins of: 4 Strict Chin-ups 8 D-Ball Lunges, 100/70 lbs 12 AbMat Sit-ups Post loads and rounds to beyond the whiteboard.

Midline Buy in/cash out: 100 hollow rocks WOD: 50-40-30-20-10 reps, for time of: Plate Overhead Walking Lunge, 45/25 lbs Russian Twist, 20/14 lbs Post times to beyond the whiteboard.

Team conditioning: Complete as many rounds as possible in 13 mins of: 12/9 Ski Erg Calories 4 cone Suicide Sprint, 20 yd WOD: Complete as many rounds as possible in 15 mins of: 35 Double Unders 10 Med Ball Cleans, 20/14 lbs 5 Burpees Post rounds to beyond the whiteboard.

WOD: Holleyman 30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push-ups 1 Power Clean, 225/155 lbs Post times to beyond the whiteboard. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August...

WOD: Holleyman 30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push-ups 1 Power Clean, 225/155 lbs Post times to beyond the whiteboard. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August...

Speed: In teams of 3-5, AMRAP in 13 minutes: 20 yard sled push, 220/160lbs WOD: For time: 21 Toes-to-bars 600 Meter Run 15 Toes-to-bars 400 Meter Run 9 Toes-to-bars 200 Meter Run Post rounds and times to beyond the whiteboard.

Strength : Sumo deadlift- 5-5-5-5-5 WOD: 4 rounds for time of: 21 Dumbbell Hang Power Cleans, 50/35 lbs 21 Deficit Push-ups, 4/2 in Post loads and times to beyond the whiteboard.