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!

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 close grip push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Shoulder press 5-3-1-1-1-1 WOD: Run 250 meters 1 caving ladder climb 6 sandbag clean and press (75/50) 12 toes to bar 18 kettle bell swings (53/35) 5 rounds for time.

Strength: Back squats 5-3-1-1-1-1 WOD: 5 box jumps (30/24) 7 man maker push ups (35/25) 9 back squats (165/105) 50 meter prowler push (45/35) AMRAP 20 minutes

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Power cleans 5-3-1-1-1 WOD: 18 minute EMOM M1: 6 squat cleans (135/95) M2: 10 bar facing burpees M3: 30 double unders

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Bench press 5-3-1-1-1-1 30 dips WOD: Run 1 mile Then, 4 rounds of: 16 ring push ups 13 v ups 10 box step ups with sandbag (75/50) Run 100 meters with sandbag (75/50) Post mile time and total time.

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: Deadlifts 5-3-1-1-1-1 Straight leg deadlifts or good mornings 3x10 WOD: Row 250 meters 2 rope climbs 8 deadlifts (255/165) 12 kettle bell swings (53/35) 5 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 close grip push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Shoulder press 5-3-1-1-1-1 WOD: 7 strict press (115/75) 7 ctb pull ups 7 AAB calories 7 sandbag lunge steps (50/35) (front cradle) 7 burpees AMRAP 21 minutes