Conditioning: HERO WOD “JBo” 28min AMRAP 9 OHS 115/75 1 Legless Rope Climb from Seated 12 Bench Press 115/75 U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan,…

Strength: 15min to Find Present 1RM DL Conditioning: Buy In 400m Run 3 RFT 20 Front Rack Alt. Lunge 95/65 20 T2B Cash Out 400m Run *800m of running counts toward time

Strength: Back Squat E2MOM (10min) 5-5-5-5-5 Increase load weight over the 5 working sets. Conditioning: 4min AMRAP 3 Wall Walks with Hip Tap L&R 10 Box Overs 24/20 4min AMRAP 3 Strict HSPU 10 Alt. Single-Arm Russian KBS 53/35 4min AMRAP 200′ Sprint 5 Plyo Incline Push-Ups 10″/5″

Warm-Up: 10 Rounds of “Rowling” Conditioning: For Max #: 100′ Bear Crawl Bear Complex 7 Sets of: Power Clean; Front Squat; Push Press (have bar land in rear-rack position); Back Squat; Push-Press (have bar land in front-rack position). 80′ Bear Crawl Bear Complex 60′ Bear Crawl Bear Complex 40′ Bear Crawl Bear Complex

Warm-Up: Ladder Drills Core Isometrics Skill: Handstand / Handstand Walk Progressions Conditioning: 50′ Inch Worm 50 MedBall Up and Overs 20/14 50 Double Unders (100 singles) 50 Jumping Pull-Ups 50 Squat Jacks 50 Dumbbell Push Press 40/20 50 V-Ups 50 Calories Airdyne OR Rower

BWU Strength: High Hang Snatch 5-5-5 Hang Snatch 3-3-3 Snatch 1-1-1-1-1 Conditioning: *5 Rounds For Time 8 Dumbbell Hang Squat Clean 45/25 8 Pull-Ups *E3MOM 2 Rope Climbs

Strength: 10min EMOM Evens: 3 Deficit DL (35# Plates) Odds: B5/E8 Over Head Squat Conditioning: 50 Thrusters 135/95 EMOM 3 Shoot Throughs (10min Cap)

Strength: Push Jerk 3-3-3-3-3 Conditioning: A. 4min AMRAP 5 Front Squats 185/125 5 Matador Dips B. 4min AMRAP 10 Russian KBS 97#KB Anyone?? 10 PVC Overs 24″/20″ C. *For Time: 400m Run Rest exactly 2min 400m Run *If your 2nd 400m is more than 15 seconds longer than your 1st 400m you must run another…

Warm-Up: Every :30 for 5min (9 sets) 5-9 Burpees Skill: T2B/K2E Efficiency Conditioning: 2min AMRAP 10 Burpees 20 K2E 30 KBS 70/53 40 Wall Ball -Rest 2 min- 4min AMRAP 10 Burpees 20 K2E 30 KBS 70/53 40 Wall Ball -Rest 2 min- 6min AMRAP 10 Burpees 20 K2E 30 KBS 70/53 40 Wall Ball…

Strength: Back Squat *2-2-2-2-2-2 Build to 80-85% of 1RM by 6th set *3 second pause on FIRST rep to focus on loading posterior chain, knee drive out, chest up, and elbow rotation. Conditioning: 12min AMRAP •Buy in: 50 Plyo Air Squats Then: 10 Wall Ball AbMat 20/14 *10 Cleans 95/65 20 Wall Ball AbMat 20/14…

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