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.

Strength: One Arm Dumbbell Row, 16-16-16-16-16 ,(8 each arm) Use the heaviest weight you can for each set with impeccable technique. . Rest as needed between sets. WOD: 3 rounds for time of: 30 Russian Kettlebell Swings, 70/53 lbs Bear Crawl, 40 yd Run, 400 m Post loads and times to beyond the whiteboard.

Midline: For quality: L-Sit Hold, 1:30 Wall Handstand Hold, 2 mins Plank Hold, 3 mins WOD: 20-15-10-5 reps, for time of: One Arm Devil Press, 50/35 lbs Toes-to-bar Post times to beyond the whiteboard.

WOD: Loredo 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m Post times to beyond the whiteboard. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North...

Strength/ Hang Squat Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD/ 4 rounds for time of: 10 Hang Squat Cleans, 135/95 lbs 50 Double Unders Post loads and times to beyond the whiteboard.

Team speed: In teams of 3-5: Complete as many rounds as possible in 14 mins of: Sled Push Low Handle, 175/130 lbs, 20 m WOD: 3 rounds for time of: Run, 400 m 21 Burpee Box Jump Overs, 24/20 in 1 Rope Climb Post rounds and times beyond the whiteboard.

Strength: Snatch Pull + Power Snatch 2-2-2-2-2 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 D-Ball Over Shoulders, 100/70 lbs 7 Ring Dips 9 Machine Calories Post loads and rounds to beyond the whiteboard.

Strength; Bulgarian Split Squat 14-14-14-14-14 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of: 25 Wall Balls, 20/14 lbs 10 Pull-ups Post loads and times to beyond the whiteboard.

Conditioning: Run 1.1 mi TT Run 1.1 mi This is an all out effort for time. WOD: Complete as many rounds as possible in 13 mins of: 5 Bar Facing Burpees 7 Hang Power Snatches, 75/55 lbs 9 AbMat Sit-ups Post times and rounds to beyond the whiteboard.

Team Conditioning: In teams of 3-5: Complete as many rounds as possible in 13 mins of: 12/9 Ski Erg Calories Suicide Sprint, 20 yd WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Hang Power Clean, 50/35 lbs Box Jump, 30/24 in Post rounds and times to beyond the whiteboard.