Pull Ups 3-3-3-3-3-3

Ring Dips 3-3-3-3-3-3

Pre-WOD
-3 X 5 Snatch High Pulls (full & hang)

-7 Sets:
-1 Squat Clean
-1 Overhead Squat

WOD - For Time:
21-15-9
-Snatch
-Burpees

Clean:
5 x 30
4 x 32,5
4 x 33,5
3 x 36
2 x 38,5
2 x 40
1 x 42,5

Deadlift:
5 x 60
4 x 63,5
4 x 67,5
3 x 72,5
2 x 76,5
2 x 81
1 x 85

Back Squat:
5 x 30
5 x 32,5
5 x 35
5 x 37,5
5 x 40

5 x Ring Rows
5 x Push-ups

WOD:
(Each Round Done As Quickly As Possible. Rest Between Rounds)

-500 Meter Row/20 Thrusters (#95/65)
-400 Meter Row/15 Thrusters (#115/75)
-300 Meter Row/10 Thrusters (#135/85)
-200 Meter Row/ 5 Thrusters (#155/95)
-100 Meter Row/ 1 Thruster (#185/115)

Post WOD:
Three Rounds of:
-30 Weighted Sit Ups
-1 Minute Plank

AFAP (As Fast As Possible)
10 rounds of
10 Wall Balls
10 Pull Ups (black band)

Pre-WOD:
-Back Squats 3 X 6 @ 80% of 1 round max

WOD - 30 Rounds For Time (20 minute cap):
-5 Wall Ball Shots (#20/14)
-3 Hand Stand Push Ups
-1 Power Clean (#225/135)

-U S Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

AFAP (As Fast As Possible)
21-18-15-12-9-6-3
Walking Lunges Plate OH @10kg
Thrusters @10kg plate
Pull Ups (6 strict, then 15 with red, all others with black)
Sit Ups

5 x 5 ring rows
5 x 5 push ups

EMOM:
10 minutes 2 x strict pull up

WOD -5 rounds (each done as quickly as possible) rest between rounds:
---50 meter XPO Sled
-150 meter Shuttle Run
---20 KB Swings (#53/35)

Post: Happy Birthday Jeff Stegich:
-54 Burpees as quickly as possible