HERO WOD: Sisson
20 min AMRAP:
1 15’ Rope Climb
5 Burpees
200m Run

Comp: If you've got 14/20# Vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

3-3-3 Back Squat with 3 sec Pause
10-10-10 Back Squat with no pause

On a 12 min running Clock:
TABATA Holds:
HS Hold
Rig Hang
Seated Tuck Hold

TABATA: 8x: :20 Work, :10 Rest

12 min Clock:
3-6-9-12-15-18:
Thrusters (65/95)
C2B
IRT Climb as high as you can by 3’s:
3/3, 6/6, 9/9…
Thrusters (65/95)
BMU

10 min AMRAP:
15 DL (155/225)
15 Cals

Post:
5 Rounds on Running Clock:
:45 Machine
:45 Heavy Double DB or KB Farmer Hold

Strict Press: 5-5-5-5-5

WOD:
For Time:
250 DU
60 T2B
30 SHSPU (COMP: 50 SHSPU)

30 min AMRAP:
30 Alt. Single DB Snatch (35/50)
30 Burpee Pull-up
30 Box Jump Overs (20/24)
30 Push Ups
30 WB (14/20, 9/10’)

15 min Build up in load to Heavy Power Clean TnG Doubles

For Time: (.com WOD)
50 Power Cleans (Rx: 105/155, Comp: 125/185)

18 min AMRAP:
50 Box Step Ups (20/24)
50 Push Ups
50 KBS (35/53)
50 AMSU

15 min EMOM: 1 Squat Snatch

3 RFT:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
25 Pull Ups (Comp: C2B)

DL 3-3-3-2-2-1

For Time:
21-15-9:
BBJO 20/24 *Must Step down
DL (155/225)

5 Rounds Superset:
8 Double DB Bench Press

Right into:
8 SPU
1:30 Rest

8 min AMRAP:
20 T2B
50 DU

Back Squat 3-3-3-2-2-1

10 min AMRAP:
6 Reps of the Double DB Complex (35/50)
30 Alt. Arm Free Standing Handstand Shoulder Taps

Double DB Complex:
1 Rep =
1 Double DB Step Back Lunge R with DB's in Farmer Carry
1 Double DB Step Back Lunge L with DB's in Farmer Carry
1 Double DB Thruster

12 min EMOM:
1 Power Clean
1 Hang Squat Clean
2 Jerk

12 min AMRAP:
4 Complexes: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk = 1 Complex (Rx: 95/135, Comp: 125/185)
16 T2B

RMU - Tech Day (30 min)

7 min Max Rep:
Burpee RMU

Aerobic Threshold

Score is which machine used and Y or N you executed the paces.