MAIN WOD M-1: Clean Pull + Clean + Jerk 8 Sets of 1 *Set starts at 75% *May build or stay at 75% but the goal is to not max or fail but to have solid lifts M-2: As Far As Possible in 9:00 of: 10 GHD Sit-Ups 1 Muscle-Up 10 GHD Sit-ups 2 Muscle-Ups 10 GHD Sit-Ups 3 Muscle-Ups Etc L2: Straight Leg Sit Ups Perfect Burpee Pull Ups L1: Butterfly Sit Ups Perfect Burpee Jumping Pull Ups FITNESS CLASS F-1: Clean Pull + Clean + Jerk Build to a Heavy Set F-2: As Far as Possible in 10:00

MAIN WOD M-1: Weighted Step Ups (Farmers carry hold) 5 Sets of 18 (35/55) *May go heavier if able --Superset w/-- 5 Sets of (5-10) Chin Ups *May add weight if 10 is fairly easy *Chin Ups do not have to be unbroken, but rest should be very short) --20:00 Time Cap-- M-2: Row 1000m, 750m, 500m, 250m *Rest 1:1 or w/ a Partner FITNESS CLASS F-1 Front Rack Lunges Build to a Heavy Set of 12 F-2 5:00 AMRAP 10 Deadlifts 50 Single Unders --3:00 Rest-- 5:00 AMRAP 10 Deadlifts 10 Lateral

MAIN WOD M-1: Back Squat 5 Rep Max M-2: 20:00 AMRAP 70 Double Unders 20 Burpees 15 Toes-to-Bar L2: 20:00 AMRAP 50 DU Attempts 20 Burpees 15 Hanging Leg Raises L1: 20:00 AMRAP 150 Single Unders 20 Burpees 15 Tuck Ups FITNESS CLASS F-1: Back Squat 5 Rep Max F-2: 18:00 AMRAP 2000m Row Buy in -In remaining time- AMRAP of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats

MAIN WOD M-1: Snatch Pull + Snatch 8 Sets of 1 *Starts at 75% *May build or stay at 75% but the goal is to not max or fail but to have solid lifts M-2: 15:00 AMRAP 7 Front Squats, 165#/110# 60-65% 4/2 Bar Muscle-Ups -> Jumping BMU -> 8 Pull Ups 400m Run L2: 15:00 AMRAP 7 Front Squats @ 60-65% 4/2 Jumping BMU 400m Run L1: 15:00 AMRAP 7 Front Squats @ 60-65% 8/4 Pull Ups 400m Run FITNESS CLASS F-1: Snatch Pull + Snatch Build to a Heavy F-2: 30 KB Swings 30 Straight Leg Sit Ups

Senior Cheif Special Warfare Operator (SEAL) Kyle Jeffrey Milliken, 38, of Fairmouth, Maine was killed May 5, 2017 during a military operation in a remote area about 40 miles west of Mogadishu, Somalia. 200 Double Unders 40 Overhead Squats 135/95 40 Box Jumps 40 Shoulder to Overhead 135/95 1 Mile Run

MAIN WOD M-1: Deadlift 5-5-5, Down Sets 2x5 @ 90% of Top Set M-2: 4 Rounds: 15 Front Squats 185/125 *Scale to 60-65% of Clean 15 Bar Facing Burpees --15:00 Time Cap--

MAIN WOD W: Very Short Warm Up M-1: 5 Sets: Aim for 4:00/Round Pace 8 Side Goblet Lunges (Each Side) 8 Supinated Barbell Rows 15-20 Hollow Rocks 100’ Farmers Carry (A’Heavy’AP) --20:00 TIMECAP-- M-2: 20:00 AMRAP 21 Butterfly Sit-Ups 15 Chest-to-Bar Pullups 9 Strict Handstand Pushups L2: 20:00 AMRAP 21 Butterfly Sit-Ups 15 Pullups 9 Kipping HSPU L1: 20:00 AMRAP 21 Butterfly Sit-Ups 15 Jumping Pullups 9 Modified HSPU

MAIN WOD M-1: Push Press 5-5-5, Down Sets 2x5 @ 90% of Top Set M-2: Every 6:00 for 3 Sets: 10 Thrusters, 115#/80# 400m Run 10 Thrusters, 115#/80# *Scale thrusters to challenging but unbroken weight, may scale up to 135/95 if able L2: Every 6:00 for 3 Sets: 10 Thrusters, 105#/70# 400m Run 10 Thrusters L1: Every 6:00 for 3 Sets: 10 Thrusters, 95#/65# 400m Run 10 Thrusters FITNESS CLASS F-1: Push Press 5-5-5, Down Sets 2x5 @ 90% of Top Set F-2: 3 Rounds 20 Single Arm DB Thruster

MAIN WOD M-1: Power Clean + 2 Hang Power Cleans Build to a Heavy M-2: @ 0:00: 50 Burpees @ 4:00: 50 Wall Ball, 20#/14# to 10' @ 8:00: 40 Dumbbell Hang Clean & Jerks, 50#/35# @ 12:00: 40 Box Jump Overs, 24"/20" @16:00: 20 Shoulder-to-Overhead, 185#/125# @ 20:00: TIMECAP L2: @ 0:00: 50 Burpees @ 4:00: 50 Wall Ball, 20#/14# to 9' @ 8:00: 40 Dumbbell Hang Clean & Jerks, 35#/25# @ 12:00: 40 Box Jump Overs, 20"/18" @16:00: 20 Shoulder-to-Overhead, 135#/95# @ 20:00: TIMECAP L1: @ 0:

MAIN WOD M-1: Back Squat 5-5-5, Down Sets 2x5 @ 90% of Top Set M-2: 8:00 AMRAP: 4/3 Bar Muscle-Ups 4/3 Box Dips 20 Double Unders Immediately into: 8:00 AMRAP: 7 Toes-to-Bar 7 Pushups 2 Shuttle Runs L2: 8:00 AMRAP: 4/3 Banded Bar MU 4/3 Self Assisted Box Dips 20 Double Under Attempts Immediately into: 8:00 AMRAP: 7 Hanging Leg Raise 7 Pushups 2 Shuttle Runs L1: 8:00 AMRAP: 8 Pull Ups/Banded or Jumping 4/3 Pushups 50 Single Unders Immediately into: 8:00 AMRAP: 7 Tuck Ups 7 Modi