Strength: Back squat, 5-5-5-5-5 WOD: Complete as many rounds as possible in 15 mins of: 5 Pull-ups 7 Overhead Squats, 95/65 lbs 9 Machine Calories Post loads and rounds to beyond the whiteboard.

Midline: For quality: 50 Evil wheels WOD: 3 rounds for time of: 10 Power Clean & Jerks, 135/95 lbs 15 Bar Facing Burpees Post times to beyond the whiteboard.

Conditioning: For time: 1.1 mile run WOD: 3 rounds, 1 min per station, for max reps of: Echo Bike calories Sledge Hammer Strike, 16/10 lbs Alternating Leg Split Jump V-up Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

WOD: 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood Post times to beyond the whiteboard. U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September...

Strength: Power snatch, 3-3-3-3-3 WOD: Complete as many rounds as possible in 13 mins of: 5 Toes-to-bars 7 Power Snatches, 95/65 lbs 35 Double Unders Post loads and rounds to beyond the whiteboard.

Strength: Turkish getups, 3-3-3-3-3, (3 each arm) WOD: 4 rounds for time of: 16 Medicine Ball Slams, 50/40 lbs 2 Rope Climbs Run, 200 m Post loads and times to beyond the whiteboard.

Strength: Tempo, (5/3/1), front squat, 3-3-3-3-3 WOD: 5 rounds for time of: 11 Dumbbell Hang Squat Cleans, 50/35 lbs 11 Ring Dips Post loads and times to beyond the whiteboard.

Team conditioning: In teams of 3, next athlete begins as soon as the previous athlete finishes calories: Complete as many rounds as possible in 12 mins of: 12/9 Echo Bike Calories Suicide Sprint, 20 yd WOD: Complete as many rounds as possible in 15 mins of: 5 Strict Toes-to-bars 10 One Arm Alternating Kettlebell Swings,...

Midline: Tabata Dead Bug Tabata R Side Plank Tabata Left 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: 3 rounds for time of: Run, 600 m 21 Wall Balls, 20/14 lbs...