WK 6 15 min to Establish 8rm Front Squat (increase wt) Then. 2×8 @ 90% 4 rounds (15 min cap): 15 tuck jumps Max Effort pull-up Max Effort deficit push-up. (45/25 plates) rest 1:1 GO USA!Read more

10am: Oly Lifting 11am: Endurance 3 Rounds 800m run 800m row 3 min break after each roundRead more

“White” – 35 min cap 5 Rounds: 3 Rope Climbs, 15′ 10 Toes 2 Bar 21 OH Walking Lunges, 45lbs/25lb 4oom Run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.Read more

15 min to establish a heavy Hang Power Snatch Then… “WWPF” AMRAP 16 Minutes 100m Run 30 synchronized OHS, 95/63 1oom Run 15 Ring Muscle-ups, mix anyway Happy 26th Birthday Dana!Read more

Back Squat 5-5-5 Then: 12 Min Amrap of 10 Push Press 95/63 10 Kettle Bell Swing 53/35 10 toes to rings Post Loads and Times to comments and ZEN:Read more