Strength/Skill Every 30 Seconds for 7 Minutes 1 Squat snatch 15 Minute Cap: 21 Thrusters @95/65 9 Pull-ups 15 Thrusters @115/85 15 Pull-ups 9 Thrusters @135/95 21 Pull-ups

Strength/Skill Every 90 seconds for 5 sets: 1 Complex: 1 Power clean 1 Hang squat clean 3 Front squat 16 Minute AMRAP: 25 Wall balls @20/14-lb. to 10′ 25 Double unders 25 Burpees

3 Rounds For Time: 400m. Run (trail) 15 Knees to elbows 15 Dumbell snatch, right arm 15 Dumbell snatch, left arm   Strength/Skill (post WOD) 6 Sets, 1 every 90 seconds: 7 Snatch grip bentover rows

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 Read More …

Take 15 minutes to find 1 rep max Clean & Jerk For Time: 75 Kettlebell Swings @53/35 50 Chest 2 bar pull-ups 25 Burpees

For Time: 1 Mile run 200 Double unders 100 Sit-ups 50 Backsquats @95/65 1 Mile run

Strength/Skill 10 Minute EMOM Evens, 1 Squat Snatch Odds, 1 Power Snatch + 2 Overhead Squat 12 Minute Cap: 500m. Row, then 21-15-9 Hang power clean @135/95 Shoulder to Overhead @135/95 with remaining time, complete squat clean thrusters at same Read More …

Strength/Skill Every 90 seconds for 4 sets: 4 Clean and Jerk 5 Minute AMRAP: 5 Toes to bar 15 Air squats 1 minute rest 5 Minute AMRAP: 5 Toes to bar 15 Walking lunges, alt.

Strength/Skill 7 Sets, 1 every 90 seconds: 6 Strict weighted pull-ups or 6 Ring rows 3 Rounds For Time: 400m. Run (trail) 40 Wall balls @20/14-lb. to 10′

Monti 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. snatches, 10 reps Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed Read More …