Team speed: In teams of 3 or 4, Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: Complete as many rounds as possible in 15 mins of: 5 Toes-to-bars 10 Lateral Med Ball Throws, 20/14 lbs 15/12 Machine Calories Post loads and rounds to beyond the whiteboard.

Strength: Bench press, 5-5-5-5-5, (superset with ring row x10) WOD: 3 rounds for time of: Run, 400 m 24 Alternating Dumbbell Snatches, 50/35 lbs 12 Ring Dips Post loads and times to beyond the whiteboard .

Strength: Front Squat 5-5-5-5-5, using heaviest weight per set Superset with Alternating Lateral Single Leg Push Off 5×10, 20/18inches, (5 each leg) WOD: Complete as many rounds as possible in 15 mins of: 10 American Kettlebell Swings, 53/35 lbs 10 Cossack Squats, 53/35 lbs 5 Burpees Post loads and rounds to beyond the whiteboard.

Conditioning: Each for time: Row: 3x 500 m Rest as needed between efforts. WOD: Complete as many rounds as possible in 13 mins of: 5 Feet Elevated Ring Rows 5 Broad Jumps 7 Med Ball Cleans, 20/14 lbs Post times and rounds to beyond the whiteboard.

Partner Conditioning: 6 rounds for max reps of: D-Ball Hold, 1 min max rep Echo Bike Calories, 1 min *D ball must be held in Zercher/bear hug rack for echo bike to continue working WOD: 5 rounds for time of: 9 Dumbbell Hang Power Clean & Jerks, 50/40 lbs 21 AbMat Sit-ups Post times to...

WOD: Complete as many rounds as possible in 23 mins of: 9 Chest-to-bar Pull-ups 15 Power Cleans, 135/95 lbs 21 Air Squats Plate Run, 45/35 lbs, 400 m Post times to beyond the whiteboard. Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013....

Strength 1: 2 Hang power snatch + 1 overhead squat, 1-1-1 Strength 2: Every 2 mins for 12 mins do: 2 Hang Power Snatches + 1 Overhead Squat, pick load *work up to to weight, earn weight with good technique, quality is the focus WOD: For time: 15 D-Ball Squats, 100/70 lbs 3 Rope Climbs...

WOD: For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Post times to beyond the whiteboard.

Strength: Sumo deadlift, 3-3-3-3-3 WOD: Complete as many rounds as possible in 15 mins of: 16 Machine Calories 8 Medicine Ball Slams, 50/40 lbs 4 Bar Muscle-ups Post loads and rounds to beyond the whiteboard.

Strength: Thruster 3-3-3-3-3 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 Thruster, 50/35 lbs Box Jump, 30/24 in Post loads and times to beyond the whiteboard.