10 min. AMRAP 3 Power Cleans (135/95) 6 Hand Release Push-Ups 9 Air Squats 12 secs. rest   Rest 3 mins., change weight on bars   5 min. AMRAP 5 Thrusters (115/75) 5 Chest-to-Bar Pull-Ups   With partner, complete 100 sledgehammer hits. Use outdoor tires. Must alternate arms every 5 reps.

“Static Cling”   In teams of two – same gender.   Complete For Time Load 1 Bar per group. 50 Barbell Step Ups (95/65), 1 rep is 1 step up; partner holds straight-arm plank. Outside Buddy Carry 50 Lateral Barbell Burpees; partner holds locked out ring dip position Outside Buddy Carry 50 Jumping pull-ups; partner [...]

Hero WOD   “Hammer”   U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him [...]

“Jackie” Complete for Time 1000m Row 50 Thrusters (45 lbs for everyone) 30 Pull-Ups   Rest 5 mins. Then   6 EMOM (Alternating Minutes) 5 Pendlay Barbell Rows (Use about 65% of 1 RM Bench Press) 10 V-Ups   Rows on the odd minute. V-Ups on the even.

Part 1   3 Rounds (w/ Partner) 20m Overhead KB/DB Lunge (Heaviest possible for partnership) 10 V-Ups   Partner 1 completes 20m OHL and 10 V-Ups then partner 2 completes the round. While 1 partner works, the other holds wall sit. OHL, one KB/DB in each hand above head.   Part 2   3 Rounds [...]

5 Rounds 10 Full Snatch (95/65) 50 Double Unders   Sub for DU’s is 25 attempts and 25 singles.   Post-WOD Skill 2×10 Barbell Only, hang cleans, rest 1 min. between sets   Hang Cleans must be performed from hi-hang (at hip, do not lower bar down thigh to perform.)

5×5 Back Squats (Use 75% of 1 RM, or moderate), rest is minimal 3×5 Hang Snatch (Use 65% of 1 RM, or light-moderate), rest 1 min. between   “Helen” 3 Rounds 400m Run 21 KBS (53/35) 12 Pull-Ups