Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 chin ups 10 abmat sit ups 10 back extensions 10 squats Strength: Shoulder press 1x10 warm up set, 3x10 working sets Deadlift 5x5 Alternate lifts. WOD: 20-15-10-5 Deadlifts (225/145) Wall balls (20/14) For time. 10 minute cap. WOD2: 500 meter 2 person team sled drag (180/135) For time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 v ups 10 good mornings 10 prisoner lunge steps Strength: Bench press and back rack lunge steps 1x10 warm up set 3x10 or 3x12-15 working sets Alternate lifts WOD: Run 250 meters 1 caving ladder climb 8 jumping lunge steps per side 16 toes to bar-strict 20 true push ups 5 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 strict pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Squat clean and jerk 3-3-3-3-3 or Thruster 5-5-3-3-3- WOD:18 minute EMOM M1: 5 clean and jerk (135/95) M2: 10 box jumps (20 inch) M3 15 kb swings (53/35)

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 abmat sit ups 10 back extensions 10 squats WOD: Run 1 mile 10 handstand push ups 20 tire flips 30 box jumps (24/20) 40 alternating db snatches (50/35) 50 burpees 60 kb swings (53/35) 70 abmat sit ups For time!

WOD: "Filthy 50" 50 reps of each exercise... 50 box jumps-24 inch 50 jumping pull ups 50 push press 45# 50 kb swings 35# 50 knees to elbows 50 back extensions 50 lunge steps 50 wall balls 20/14 50 burpees 50 double unders

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 abmat sit ups 10 back extensions 10 squats Strength: Bench press 5-3-1-1-1-1 Power cleans 5-3-1-1-1-1 Max rep strict pull ups Max rep dips WOD: 5 pull ups 10 push ups 15 squats AMRAP 12 minutes

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 ball slams (25/15) 10 v ups 10 good mornings 10 prisoner lunge steps Skill: Turkish Get Ups 5x5 WOD: Run 250 meters 1 balance beam 12 horizontal pull ups 18 ghd sit ups 24 sledge hammer swings (16/10) 5 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 close grip push ups 10 abmat sit ups 10 back extensions 10 squats WOD: "CrossFit Total" Back squat Shoulder press Deadlift 5-3-1-1-1-1

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 v ups 10 good mornings 10 squats Strength: Power cleans 5-3-1-1-1-1 WOD: 3 hang power cleans (135/95) 6 front rack lunge steps (135/95) 9 AAB calories 12 GHD sit ups 2 rounds AFAHP Rest 1 minute Repeat for 4 rounds Post total time

"Battle of Mogadishu" Memorial WOD As a two person buddy team, complete the following while staying within 5 meters and 5 reps of your battle buddy: Run 250 meters with kettle bell (35/25) and sledge hammer (16/10) 2 rope climbs Then, 3 rounds of: 18 deadlifts (225/145) 18 thrusters (95/65) 18 ctb pull ups Then: 75 burpees Then: Run 1 mile with one sandbag (50/35) per team and two sledge hammers (16/10) For time!