Team Speed: In teams of 3-5 Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: For time: 20 Medicine Ball Slams, 50/40 lbs 10 Burpee Box Jump Overs, 30/24 in 18 Medicine Ball Slams, 50/40 lbs 9 Burpee Box Jump Overs, 30/24 in 16 Medicine Ball Slams, 50/40 lbs...

Strength: Sumo Deadlift, 5-5-5-5-5 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 D-Ball Over Shoulders, 100/70 lbs 8 Push-ups 12/9 Machine Calories Post loads and rounds to behind the whiteboard.

Strength: Single legged push offs/ Back squat, 10/3, 10/3, 10/3, 10/3, 10/3 WOD: 7 rounds for time of: 5 Hang Squat Cleans, 135/95 lbs 7 Pull-ups Post loads and times to beyond the whiteboard.

Midline, (Buy-in): For time: 100 Hollow Rocks ————————— WOD: For time: Run, 800 m — then — 5 rounds of: 9 Dumbbell Push Press, 50’s/35’s 9 Box Jumps, 30/24 in Bear Crawl, 20 m — then — Run, 800 m Post time to beyond the whiteboard. ——————————- Midline, (Cash-out): For time: 100 Hollow Rocks

Partner Conditioning: “Varied Tailpipe” In teams of two, accumulate as many cals as possible, kettlebells must be racked to accumulate cals. Every 2 mins for 12 mins, alternating between: Max Calories Any Machine Double Kettlebell Front Rack Hold, 1.5/1 pood WOD: Complete as many rounds as possible in 12 mins of: 4 Toes-to-bars 8 Wall...

WOD: Tumilson 8 rounds for time of: Run, 200 m 11 Dumbbell Burpee Deadlifts, 50/35 lbs (equipment scale, actual Rx is 60/40) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug....

Strength: Every 1:30 for 12 mins do: 1 Snatch Pull + 1 Hang Power Snatch, pick load Progressive load, earn weight with technique WOD: 3 rounds for time of: Run, 400 m 21 Kettlebell Swing (American)s, 70/53 lbs 12 Handstand Push-ups Post loads and times to beyond the whiteboard.

Team Conditioning: Complete as many rounds as possible in 13 mins of: 15/12 Row Calories 4 cone Suicide Sprint WOD: Complete as many rounds as possible in 15 mins of: 5 Pull-ups 10 AbMat Sit-ups 16 Cossack Squats Post rounds to beyond the whiteboard.

Strength: Bench press, 3-3-3-3-3 WOD: For time: Run, 600 m 15 Deadlifts, 275/185 lbs Run, 600 m 12 Deadlifts, 275/185 lbs Run, 600 m 9 Deadlifts, 275/185 lbs Post loads and times to beyond the whiteboard.

Strength: Front rack walking lunge, 10-10-10-10-10, (5 out/5 back from the rig) WOD: For 4 cycles: AMRAP in 3 mins of: 5 Medicine Ball Slams, 50/40 lbs 5 Burpees 5 Box Jumps, 24/20 in Rest 1 min between each cycle. For each cycle restart the AMRAP. Post loads and rounds to beyond the whiteboard.