"Michael" 3 RFT 800m run 50 Back extensions 50 Sit ups **In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed [...]

Strength Back squat 5 x 5 Workout 30-20-10 Clean and jerk - 95/65 Jumping lunges (1=1) 200m run

Workout 20 min AMRAP 2 rope climbs 20 KB Snatches - 53/35 20 Pistols

Strength Tempo front squats - 5 x 3 40x4 Workout 12 min AMRAP 5 Cleans - 115/75 10 Bent over rows - 115/75 15 KB [...]

Strength Jerks 3-3-3-3-3 Workout 3 RFT 10 Floor press - 45/30 20 Sit ups - 1-45/30 - Max strict press (1st rnd) - Max push [...]

Strength Deadlift 5 x 5 Workout 3 RFT 250m row 6 pull ups 8 Deadlifts (225/155) 10 Box jumps (24/20)

Skill work Pistols Rope climbs Workout 15 min AMRAP 5+ push ups 10 med ball clean to wall ball - 20/14 *Add 5 push ups [...]

"Sisson" Complete as many rounds as possible in 20 minutes of: 1 rope climb 5 burpees 200-meter run If you've got a 20-lb. vest or [...]

Strength Press 5 x 5 Workout 3 rounds In 3 minutes, do 250m row Max power cleans - 135/95 *Rest as needed between efforts

Strength Back squat 5 x 5 Workout "Helen" 3 RFT 400m run 21 KB Swings - 53/35 12 Pull ups