- RX -

For Time:

4 Legless Rope Climbs (15-ft.)

40 Alternating Single-Leg Squats

40 Alternating DB Snatches (50/35#)

3 Legless Rope Climbs

30 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Legless Rope Climbs

20 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Legless Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

- INTERMEDIATE -

For Time:

4 Rope Climbs (15-ft.)

20 Alternating Single-Leg Squats

40 Alternating DB Snatches (35/20#)

3 Rope Climbs

20 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Rope Climbs

10 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

- BEGINNER -

For Time:

15 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

40 Alternating DB Snatches (20/10#)

12 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

30 Alternating DB Snatches

9 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

20 Alternating DB Snatches

6 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

10 Alternating DB Snatches

- RX -

9 Sets For Load:

Bench Press

5-5-3-3-3-1-1-1-1

- INTERMEDIATE -

Same as RX

- BEGINNER -

Same as RX

- RX -

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (115/75#)

- Each time you break, perform 50 double unders

- Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (205/145#)

- Each time you break, perform 30 squats

- INTERMEDIATE -

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (95/65#)

- Each time you break, perform 50 double unders or 1:00 of attempts

- Rest 4:00

From 12:00-20:00

AMRAP 8:

Max Hang Power Cleans (155/105#)

- Each time you break, perform 30 squats

- BEGINNER -

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (45/35#)

- Each time you break, perform 50 single unders

- Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (75/55#)

- Each time you break, perform 30 squats"

- RX -

3 Rounds For Time:

800m Run

50 Deadlifts (95/65#)

- INTERMEDIATE -

3 Rounds For Time:

800m Run

50 Deadlifts (75/55#)

- BEGINNER -

3 Rounds For Time:

600m Run

25 Deadlifts (75/55#)

Pre-Workout:

Wall Walk and Bent Over Row Strength Practice

- RX -

4 Rounds For Time:

50-ft. Overhead Walking Lunge (135/95#)

25 GHD Sit-ups

- INTERMEDIATE -

4 Rounds For Time:

50-ft. Overhead Walking Lunge (95/65#)

15 GHD Sit-ups

- BEGINNER -

4 Rounds For Time:

50-ft. Overhead Walking Lunge (65/45#)

25 Sit-ups

Pre-workout:

3 Muscle Snatch + 2 Power Snatches + Overhead Squat

- RX -

5 Rounds For Time:

400m Run

15 Overhead Squats (95/65#)

- INTERMEDIATE -

5 Rounds For Time:

400m Run

15 Overhead Squats (75/55#)

- BEGINNER -

5 Rounds For Time:

200m Run

10 Overhead Squats (45/35#)

- RX -

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

- Rest 2:00

From 6:00-10:00

AMRAP 4:

Bar Muscle-ups

- Rest 2:00

From 12:00-20:00

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Press (Left) (50/35#)

8 Single-Arm DB Push Press (Right)

8 Later DB Burpees

- INTERMEDIATE -

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

- Rest 2:00

From 6:00-10:00

AMRAP 4:

Pull-ups

- Rest 2:00

From 12:00-20:00

AMRAP 8:

30 Double Unders

6 Single-Arm DB Push Press (Left) (50/35#)

6 Single-Arm DB Push Press (Right)

6 Later DB Burpees

- BEGINNER -

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

- Rest 2:00

From 6:00-10:00

AMRAP 4:

Ring Rows

- Rest 2:00

From 12:00-20:00

AMRAP 8:

20 Single Unders

5 Single-Arm DB Push Press (Left) (35/20#)

5 Single-Arm DB Push Press (Right)

5 Later DB Burpees

- RX -

For Time

1,000/800m Row

25 Box Jumps (30/24")

1,000/800m Row

50 Box Jumps (24/20")

1,000/800m Row

75 Box Jumps (20/14")

- INTERMEDIATE -

For Time

800/600m Row

20 Box Step-ups (30/24")

800/600m Row

35 Box Jumps (24/20")

800/600m Row

50 Box Jumps (20/14")

- BEGINNER -

For Time

600/475m Row

20 Box Step-ups (20/14")

600/475m Row

30 Box Jumps (20/14")

600/475m Row

40 Box Step-ups (20/14")

- RX -

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (50/35#)

10 Weighted Sit-ups (20/14#)

- Add 10 reps to the Hip Extensions and sit-ups after each round.

- INTERMEDIATE -

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (35/25#)

10 Weighted Sit-ups (20/14#)

- Add 10 reps to the Hip Extensions and sit-ups after each round.

- BEGINNER -

AMRAP 20:

10 GHD Hip Extensions

100m Farmer Carry (25/15#)

10 Sit-ups

- Add 10 reps to the Hip Extensions and sit-ups after each round.

- RX -

For Time:

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups

- INTERMEDIATE -

For Time:

2:00 Handstand Hold

100 Squats

1:30 Handstand Walk (for distance)

100 Squats

15 Handstand Push-ups

- BEGINNER -

For Time:

3:00 Plank Hold

70 Squats

50m Bear Crawl

70 Squats

30 Push-ups

- RX -

For Load:

Back Squat

10-8-6-4-2

Shoulder Press

10-8-6-4-2

Deadlift

10-8-6-4-2

- Record heaviest load lifted in each movement

- INTERMEDIATE -

Same as RX

- BEGINNER -

Same as RX

-RX -

For Time:

200 Box Step-ups (24/20")

150 KB Swings (70/53#)

- Partner holds KB in front rack position while other partner works on step-ups.

- Partner seated L Hold while other partner works on KB swings.

- INTERMEDIATE -

For Time:

200 Box Step-ups (20/14")

150 KB Swings (53/35#)

- Partner holds KB in front rack position while other partner works on step-ups.

- Partner holds a seated L-hold on box while partner swings KB.

- BEGINNER -

For Time:

200 Box Step-ups (20")

150 KB Swings (35/25#)

- Partner holds KB in front rack position while other partner works on step-ups.

- Partner holds a seated L-hold on box while partner swings KB.

- RX -

7 Sets For Load:

1 Snatch

- INTERMEDIATE -

7 Sets For Load:

1 Snatch

- BEGINNER -

7 Sets For Load:

3 Snatches

“We few, we happy few, we band of brothers; For he to-day that sheds his blood with me Shall be my brother; be he ne'er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs'd they were not here, And hold their manhoods cheap whilst any speaks That fought with us upon Saint Crispin's day."

-William Shakespeare, "Henry V"

18 years ago today Mike's Team was hit by a roadside bomb while on a Diplomatic Mission in the Gaza Strip. This is the first year that we will not do their Hero WOD on the anniversary. Stay the course. I will do it alone today. Just remember them and their sacrifice.

Bravo Team, US Embassy, Tel Aviv 9/30/2003

"Greater love hath no man than this, that he lay down his life for his friends."

John 15:13

“Chelsea”

- RX -

EMOM 30:

5 Pull-ups

10 Push-ups

15 Squats

- If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

- INTERMEDIATE -

EMOM 30:

3 Pull-ups

7 Push-ups

11 Squats

- BEGINNER -

EMOM 30:

5 Ring Rows

5 Push-ups

7 Squats

Pre-workout:

Candlestick and Single-leg squat practice

- RX -

5 Rounds For Time:

20 GHD Sit-ups

400m Run

- INTERMEDIATE -

5 Rounds For Time:

12 GHD Sit-ups

300m Run

- BEGINNER -

5 Rounds For Time:

20 Straight-Leg Sit-ups

200m Run

- RX -

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

- Row until you accumulate 2000/1600m

- INTERMEDIATE -

For Time:

20 Pulls on the Rower

15 Wall Balls (16/10#)

- Row until you accumulate 1600/1200m

- BEGINNER -

For Time:

20 Pulls on the Rower

10 Wall Balls (10/8#)

- Row until you accumulate 1200/900m

Pre-workout:

Build up to a heavy set of 1 hang squat clean

- RX -

8 Rounds For Reps:

:20 Muscle-ups

- Rest :10

:20 Clean & Jerks (135/95#)

- Rest :10

- INTERMEDIATE -

8 Rounds For Reps:

:20 Muscle-up Transitions

- Rest :10

:20 Clean & Jerks (95/65#)

- Rest :10

- BEGINNER -

8 Rounds For Reps:

:20 Muscle-up Transitions

- Rest :10

:20 Clean & Jerks (75/55#)

- Rest :10

- RX -

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (35/25#)

AMRAP:

10 DB Deficit Push-ups

10 DB Squats

- Use two DBs

- INTERMEDIATE -

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (25/15#)

AMRAP:

5 DB Deficit Push-ups

10 DB Squats

- Use two DBs

- BEGINNER -

Every 5:00 For 3 Rounds:

200m DB Farmer Carry (15/10#)

AMRAP:

5 Push-ups

10 DB Squats

- Use two DBs

-RX -

4 x 4:30 Rounds For Reps:

800m Run

In remaining time complete as many double unders as possible

- Rest 1:30 between Rounds

- INTERMEDIATE -

4 x 4:30 Rounds For Reps:

600m Run

In remaining time complete as many double unders as possible

- Rest 1:30 between Rounds

- BEGINNER -

4 x 4:30 Rounds For Reps:

500m Run

In remaining time complete as many single unders as possible

- Rest 1:30 between Rounds

Pre-workout:

Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

- RX -

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (3/4 bodyweight)

Max Unbroken Handstand Push-ups

- Rest as needed between sets

- INTERMEDIATE -

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (1/2 bodyweight)

1:00 Max Handstand Push-ups

- Rest as needed between sets

- BEGINNER -

5 Rounds For Reps:

Max Unbroken Hang Power Snatches (65/55#)

1:00 Max Push-ups

- Rest as needed between sets