8 min EMOM: Squat Snatch

2-2-2-1-1-1 OHS

Bring Sally Up, Bring Sally Down

On a 19 min Running Clock:
5 min Max Rep BMU
1 min Rest
4 min Max Rep WW
1 min Rest
3 min Max Rep AMSU
1 min Rest
2 min Max Rep T2B
1 min Rest
1 min Max Rep Push Ups

On 18 min Clock:
Single DB OH Walking Lunges: 50’ R then 50’ L (35/50)
Single DB Front Rack Lunges: 50’ R then 50’ L (35/50)
Single DB Farmer Carry: 50’ R then 50’ L (35/50)
60 Single DB Snatch 35/50 (alt arms every 10 reps)
60 Single DB Hang Clean & S2OH 35/50 (alt arms every 10 reps)

IRT: Max Rep Lateral Burpee Over the DB

20-18-16-14-12-10-8-6-4 Double DB or KB DL

On 12 min Clock:
1 Partner Holds Sandbag while other partner works:
Partners switch places per round:

1 Round:
15 Box Jump (20/24)
10 KBS (Rx; 35/53, Comp: 53/70)
5 Kipping HSPU

Score: Total # of Rounds + Sandbag Load Used

Benchmark WOD: JACKIE
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

15 min: For Quality:
5 Thrusters
5-10 SPU
5-10 Cal Sprint on Rower

15 min to work up in sets of 3 Regrip Squat Clean & Jerks from the floor.

For Time:
21-15-9:
C2B
Front Squat (55/75)
T2B

6 min AMRAP:
3 C2W SHSPU
5 Shuttle Runs

- 2 min Rest -

6 min AMRAP:
15 WB 14/20, 9/10
5 Shuttle Runs

- 2 min Rest -

6 min AMRAP:
4 WW
5 Shuttle Runs

5-5-5 No Noise DL
10-10-10 DL

8 min AMRAP:
20 Double DB Box Step Overs (35/50, 20/24)
50 DU

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)