For Time:
Lift 20,000 lbs (9072kg)

• Pick any weight you want but the weight cannot change. Lift the barbell in any manner until you reach a total of 20,000 lbs.

This Firefighter Hero WOD is dedicated to Christopher Pickford, FDNY, Engine 201, who was killed on September 11, 2001.

Christopher Pickford never wanted to be anything but a firefighter, although he had a number of talents. Pickford, 32, also played the guitar with his band, "Ten Degree Lean," wrote music and prose, studied screenwriting and worked as a paralegal in the Queens district attorney's office.

But his heart was so set on firefighting that his parents, Linda, and Thomas of Kew Gardens, rejoiced with him when he emerged as a firefighter with the last class of 2000. Just 18 months in the service, he was assigned to Engine Co. 201 in Brooklyn's Battalion 40.

When his mother, who also works in the Queens district attorney's office, learned of the disaster at 9 a.m., she called her son in the Brooklyn firehouse. "I said, 'Tell them your mother said you are not to go,' and he laughed," she recalls. He was one of four men from his company who entered Tower Two to search for survivors, 10 minutes before the tower collapsed.

"Chris was young, but he had the makings of a great firefighter," Capt. Luke Lynch said. To his friends from Forest Hills High School, "Chris was the glue that held us together," said his close friend, Amy Whalley of Glendale. "He was the ringleader who planned our activities. We called him 'Super.'" At 6-foot-5, Pickford was "a gentle giant, with a wonderful sense of humor," she said. "But he loved being a fireman and wouldn't have changed anything, even now."

Every 2 minutes for 16 minutes

High Hang Snatch + Hang Snatch

In 15 minutes:
5x2 Overhead Squat

Rest 2 minutes btw sets

"AMRAP in 16 minutes
5 Box Jumps @50/60cm
5 Handstand Push-Ups
5 Single Right Arm KB Thrusters @24/16kg
5 Single Left Arm KB Thrusters @24/16kg"

A.1.
2 rds:
45s. Row/Air bike
8-12 Air squats
6-8 Ring rows
6-8 Push ups

A.2.
2 rds: (empty barbell)
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

A.3.
2 rds: (add weight)
3 Power cleans
3 Hang squat cleans
3 Push jerks

A.4.
Mobility...
- Hip / Glute / Hamstring / Shoulder

Strict Pull-ups->Ring Rows
Rest 90s
x3

5 DL 60/45 kg
10 burpees -> bodybuilders

AMRAP 30 with a partner:
Buy in:
400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs @20/14
20 Toes to Bar
10 Burpees
*One person works. Split as desired.

Rx+: Burpees Over the Rower

3 Rounds
10 P.Clean and Jerk 60/42,5kg
20 T2B

Timecap: 12mins

Back squat (18mins)
10-8-6

• add weight each set
• rest more than 2-3 mins btw sets
• each set AHAP