Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar

Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar

Strength:
EMOM x 10 min
2 Power Cleans per Set
-Build in weight as form allows
-Remember to NOT drop the bar!
Metcon:
AMRAP 15
200m Run
10 Thrusters (95/65 lbs)
8 Lat Burpee over Bar

Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating

Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating

Strength
Front Squat for load:
5-5-5-3-3-3
-start at 65% and build as form allows
-rest 2 min after each lift
For Time:
3:00 Minute AMRAP (x4 rounds)
5/5 DB Hang Snatch 50/35lbs (5-right/5-left)
10 Single DB Box Step-ups
*Rest 1 minutes after each AMRAP
15 min total
-Goal: Consistency through all AMRAPs
2+ Rounds each set
-Score is Rounds & Reps per AMRAP
-DB Snatch is NOT alternating
-DB can be held however athlete choses for Step Ups
-Step Ups should be alternating

Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)

EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)

Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)

EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)

Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)

EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks  (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks  (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest

Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (95/65lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (95/65lbs.)
16-22min.
1000m Row
Max Push Jerks  (95/65lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 20 Ab Mat Sit-Ups
Min. 3) DB Russian Twists
Min. 4) Rest

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

TO BE ANNOUNCED ON SITE

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold