STRENGTH:
Snatch Grip DL 5-5-5-5 (each rep is re-grip) at 100+ % of 1 RM Snatch

WOD:
18 min AMRAP:
40 ab mat sit ups
30 KB Swing (Rx: 35/53, comp: 53/70)
20 T2B
10 HSPU (comp: strict)
2 min rest

15 min EMOM 1 Squat Clean & Jerk
*At the 5:00 and 10:00 marks you increase the weight on the barbell.

Rest 5 min

For Time:
30 Thrusters (95/135)

*5 min TC

WOD:
15 min AMRAP:
- 30 WB 14/20 (comp ladies to 10' line)
- 20 Power Snatch (55/75)
- 10 HSPU

Post WOD: 2-2-2-2 touch n' go Power Snatch

WOD:
- 2000m Row

5-8 min rest

- 17/20 assault bike calories
- 30 Burpee BJ Overs (20/24)

WOD:
2 RFT:
- 50 Pull Ups
- 25 Squat Cleans (Rx: 75/115, Comp: 105/155)

*22 min TC

Post WOD: 10 min to Ring MU technique

STRENGTH:
Jerk 8-6-4-6-8

WOD:
10 min AMRAP:
- 10 S2OH (95/135)
- 30 ABMAT situps

15 min EMOM 1 Squat Snatch
*At the 5:00 and 10:00 marks you increase the weight on the barbell.

WOD:
For Time:
- 15 DL (170/250)
1 min rest
- 12 DL (170/250)
1 min rest
- 9 DL (170/250)
- 5 Rope Climbs
- 200 DU

HERO WOD: Tom

Thruster 6-5-4-3

HERO WOD: TOM
25 min AMRAP:
- 7 Ring MU (scale: Kipping C2B)
- 11 Thrusters (105/155)
- 14 T2B

---

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

WOD:
25 min AMRAP:
- 21 Box Jumps (20/24)
- 21 Snatch (Rx: 55/75, Comp: 65/95)
- 21 Pull Ups (Comp: C2B)
- 900m Run
- 15 Box Jumps (20/24)
- 15 Snatch (Rx: 55/75, Comp: 65/95)
- 15 Pull Ups (Comp: C2B)
- 600m Run
- 9 Box Jumps (20/24)
- 9 Snatch (Rx: 55/75, Comp: 65/95)
- 9 Pull Ups (Comp: C2B)
- 300m Run

STRENGTH:
Push Press: 10-8-6-4-2

WOD:
For Time:
- 65/75 Cal Row
- 40 HSPU
- 30 Rig Touch Burpees

Post WOD: 30 GHD sit ups or 90 ab mat sit ups

STRENGTH:
Front Squat: 5-5-5-5

WOD:
12 min Ascending Ladder:
- 2 Ring MU (scale: Bar MU, Strict pull up)
- 6 Squat Clean 95/135
- 4 Ring MU
- 8 Squat Clean 95/135
- 6 Ring MU
- 10 Squat Clean 95/135
- 8 Ring MU
- 12 Squat Clean 95/135
....

STRENGTH:
DL: 10-5-3-1-1-1-3-5-10

WOD:
3 Rounds:
3 min AMRAP:
2/2, 4/4, 6/6...
- DL (95/135)
- T2B
Rest 2 min

WOD:
For Time:
- 10 RMU (scale: RD/box dip)
- 400m Run
- 10 BMU (scale: strict pull ups)
- 400m Run
- 20 C2B
- 400m Run
- 20 pull ups
- 400m Run

Post WOD:
20 cals AFAP on assault bike or 30 cals AFAP on rower

STRENGTH:
Squat Clean 8-6-4-2-2

WOD:
For Time:
20-15-10
- Thruster 65/95
- HSPU
- Snatch 65/95

STRENGTH:
Press 3-3-3-3-3
Ring Dip 4-4-4-4-4

WOD:
7 Min AMRAP:
45 DU
15 Lateral Bar Over Burpee