Strength: Tempo front squat, 3-3-3-3-3, (5/3/1) WOD: Complete as many rounds as possible in 14 mins of: 7 American Kettlebell Swings, 53/35 lbs 14 Kettlebell Front Rack Lunges, 50/35 lbs 7 Burpees Post loads and rounds to beyond the whiteboard.

Conditioning: Run 1.1 mi This is an all out effort for time. WOD: 10 rounds for time of: 5 Medicine Ball Slams, 50/35 lbs 10 AbMat Sit-ups Post times to beyond the whiteboard.

Gymnastic skill part 1: 10 minutes of handstand/handstand walk practice Part 2: Max distance walk or max hold x3 WOD: Complete as many rounds as possible in 13 mins of: 3 Burpee Box Jump Overs, 24/20 in 5 Toes-to-bars 7 Machine Calories Post distance and rounds to beyond the whiteboard.

WOD: “Wilmot” 6 rounds for time of: 50 Air Squats 25 Ring Dips Post time to beyond the whiteboard. Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds...

Strength: Every 2 mins for 12 mins do: 1 Clean Pull, pick load 1 Power Clean, pick load 1 Squat Clean, pick load WOD: 3 rounds for time of: 15 Squat Cleans, 135/95 lbs Run, 400 m Post loss and times to beyond the whiteboard.

Strength: Turkish Get-up, 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 14 mins of: 4 Strict Chin-ups 8 Alternating Kettlebell Swings, 53/35 lbs 12 AbMat Sit-ups Post loads and rounds to beyond the whiteboard.

Strength: Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 42-30-18 reps, for time of: Alternating Dumbbell Snatch, 50/35 lbs Row Calorie Post loads and times to beyond the whiteboard.

Strength: Front squat, 3-3-3-3-3, (superset with & max height split jumps) WOD: 3 rounds, 1 min per station, for max reps of: Sledge Hammer Strike, 16/10 lbs Echo Bike Calorie Box Jump, 24/20 in Wall Ball Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Rest...

Strength: Double Dumbbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. Focus hard on a neutral spine and strong hinge at the hip. Maintain torso almost parallel to floor. WOD: 3 rounds for time of: Run, 400 m 30 Cossack Squats 15 Toes-to-bars Post loads...

Midline: Tabata L-Sit Hold Tabata Dead Bug Tabata Hollow Rock 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: 10-9-8-7-6-5-4-3-2-1 reps, for time of: D-Ball Over Shoulder, 100/70 lbs Candle Sticks Post times to...