Strength: Strict Press 2×3 @ 70% 3@80% 3@90% WOD: 3 rds 400 m run 21 push press 95/65 12 sdhp 95/65 Finisher: 3×8 Pendlay Row

Strength: Monday: Back Squat 10@60% 8@65% 6@70% 6@75% 6@80% Wod: 3 rds of 3 min AMRAP 15 kb swings 10 jumping squats 5pullups Rest 2 min

Strength: 14 EMOM – 1 TGU – AHAP WOD: 4 RDS: 30 KB swings 53/35 10 pull ups

Strength: Strict Press 5@65% 5@75% 5@85% WOD: 400 m run Then 21 hspu 42 sit-ups  15 hspu 30 sit-ups 9 hspu 15 sit-ups Then 400 m run

Strength: Snatch deadlift + high hang snatch + snatch 6 sets at 70% of 1rm WOD 15 otm 1. 7 overhead squats 75/55 .. comp 95/65 2. 45 second plank 3. 7 pullups …. 7 chest to bar pullups

“Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill...