Strength: 2 clean + 1 jerk 2 sets @70% 1 set @ 75% 1 set @ 80% 1 clean + 1 jerk 85% 90% 95% WOD: 12 min AMRAP 9 pullups 6 squat cleans 155/105 3 burpees

Strength: “Iron Patriot” 50 strict presses 95/65 **every time you rest, 25 sit ups** WOD: 75 OHS 75/55. 95/65comp ** anytime you have to rest, 5 t2b**

In memorial of 911; choose one of the following: A. Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01 100 Deadlifts (145#, 115#) 100 Power Cleans (95#, 65#) 100 Ground to Overhead (65#, 35#) 43 Burpees Or B. 9/11 WOD 2001m row or...

Strength: 2 snatch deadlifts + snatch 3 @ 75% 5 @80% WOD: 3 rds 15 snatches 115/75, 135/95 comp 15 pullups, comp chest to bar pullups Finisher: Pendlay row 3×10

WOD: For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Supermans 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Finisher: Planks

Strength: Snatch 2@70%, 2@75%, 2@80%, 2@85%, 2@90% WOD: 10-8-6-4-2 Toes to bar *run 200m after each set